Easy Veggie Bowl Inspired By Bibimbap

Bibimbap -Style Vegetable Bowl

This veggie bowl is loaded with vitamins and minerals, such as beta-carotene (which our bodies convert to vitamin A), vitamin C, calcium and folate, while also offering fiber, protein, healthy fats  and a spicy kick! And the best part? It takes less than 20 minutes to prepare. This is my new go-to dish for busy weeknights!

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Ingredients (serves 1):

1/2 C brown rice, cooked (I like to make a lot of rice at once and keep it on hand for dishes throughout the week – just heat it up before everything is finished cooking!)

1/4 C extra firm tofu, cubed and drained (remove excess water by squeezing in paper towel or cloth)

2 carrots, sliced (or about 1/3 C)

1 C spinach, raw

1/2 onion, chopped (or feel free to use shallots or scallions)

1 large egg

1 Tbsp oil

3 Tbsp hot sauce (I like Cholula)

Nonstick vegetable oil cooking spray

1/4 tsp garlic powder

1/2 tsp onion powder

Dash ground black pepper

Almost ready - now just top with egg and hot sauce!

Almost ready – now just top with egg and hot sauce!

Directions:

1. Warm oil in medium-sized saucepan over medium heat. Add onion and cook until softened, about 5 minutes, stirring occasionally.

2. Steam carrots (you can do this by covering them in a bowl and placing in the microwave for about 1 minute, or steaming them over the stovetop).

3. Add tofu to onions in saucepan. Add spices and mix all ingredients together. Cook until tofu is slightly browned, about 5 minutes. Add 2 Tbsp hot sauce, stir ingredients together and cook another 1-2 minutes.

4. Spray small pan with nonstick vegetable oil cooking spray and warm over medium heat. Crack egg into pan and sprinkle with dash of pepper. Cover with a plate and cook until egg white is cooked, leaving the yolk slightly runny (about 3-5 minutes). Set aside.

5. Add spinach to saucepan with onion and tofu and stir 2-3 minutes, until spinach is wilted.

6. Place rice in bowl. Top with tofu and vegetables. Add egg to bowl and drizzle remaining 1 Tbsp hot sauce over entire dish. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 434 calories, Total Fat 24 g, Saturated Fat 4 g, Cholesterol 186 mg, Carbohydrates 37 g, Fiber 6 g, Protein 19 g, Calcium 158 mg, Sodium 385 mg

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Baked Chicken Parmesan

Baked Chicken Parmesan

In these chilly temperatures, I’m craving comfort food. However, I don’t want to eat food that isn’t healthful – I just want to eat a warm, hearty meal. This chicken parmesan is baked, instead of being pan fried, and uses olive oil instead of egg to glue the breadcrumbs to the chicken. And did I mention the breadcrumbs are whole wheat? If you have thirty minutes, you have time to make this amazing twist on a traditional comfort dish.

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Ingredients (serves 2):

2 chicken breasts, approximately 8-10 oz. (I like using thin sliced chicken breasts)

2 cloves garlic, minced

2 Tbsp extra virgin olive oil

1 C marinara sauce (I like Classico Marinara with Plum Tomatoes)

1/3 C whole wheat breadcrumbs, seasoned (or use plain whole wheat breadcrumbs and season them yourself with garlic powder, salt and pepper)

1/3 C shredded part-skim mozzarella cheese

nonstick vegetable oil cooking spray

IMG_0547Directions:

1. Preheat oven to 365 degrees Fahrenheit

2. Warm olive oil and minced garlic in small pan over medium heat (approximately 3-4 minutes).

3. Spray casserole dish with nonstick vegetable oil cooking spray (light coating)

4. Place breadcrumbs in bowl. Set aside. Place chicken breast in skillet, one piece at a time, and coat both sides with garlic and olive oil (be careful – the pan is hot!!!). Transfer chicken breast to bowl with breadcrumbs and coat. Place chicken breast in casserole dish.

5. Bake chicken in preheated oven for 20-25 minutes (the chicken should reach an internal temperature of 165 degrees Fahrenheit)

6. Remove chicken from oven. Add sauce and cheese and bake chicken for another 5-10 minutes, until cheese is melted.  Enjoy!

The Goods: What’s Inside?

ready to be baked in the oven!

ready to be baked in the oven!

Nutritional Analysis Per Serving (1 serving is one chicken breast with half of the ingredients listed above)

Calories 489, Total Fat 25 g, Saturated Fat 6 g, Cholesterol 106 mg, Carbohydrate 22 g, Fiber 4 g, Protein 45 g, Sodium 962 mg, Calcium 245 mg