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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This Spicy Dip Has A Hot Secret: Cauliflower!

Buffalo-Style Cauliflower Dip

I was inspired to make this after seeing so many amazing looking recipes for similar dips, but so many of them were laden with cream and calories. This spicy, hearty-tasting dip only feels like a treat! It packs in a heaping portion of cruciferous standout, cauliflower, along with its fiber, vitamins C, K and and many B-complex vitamins! And for 100 calories and only 4 g fat per serving, you can get your buffalo wing fix without all the extra calories and fat. Serve with veggies, pita, bread, crackers or chips, or eat it on its own!

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Ingredients (serves 10):

1 large head cauliflower, cut into florets (or about 6 C florets)

2 Tbsp canola oil

1 small vidalia or sweet onion, chopped

1/2 C Cholula hot sauce (or similar hot sauce)

1 can (15 oz) white beans (also called navy beans), rinsed and drained

3 cloves garlic, minced

3/4 C 0% fat, plain Greek yogurt

1 Tbsp all-purpose flour

1/2 tsp garlic powder

1/2 tsp onion powder

1/2 tsp paprika

1/8 tsp ground black pepper

dash table salt (to taste)

nonstick vegetable oil cooking spray

Ready to bake in the oven! Got a little messy - I used my immersion blender!

Got a little messy – I used my immersion blender!

Directions:

1. Preheat oven to 415 degrees Fahrenheit.

2. Lay cauliflower, onions and garlic on baking sheet sprayed with nonstick vegetable oil spray. Drizzle oil over vegetables and roast for 20-25 minutes, until soft and slightly browned.

3. While vegetables are roasting, blend all other ingredients together (Greek yogurt, flour, beans, hot sauce, spices).

4. Once vegetables are roasted, add to blender. Blend or pulse for a few seconds, keeping chunks of cauliflower visible. Bake in oven 20-30 minutes at 375 degrees Fahrenheit, until dip is warm and set. Serve with veggies, pita or chips and enjoy!

*This dip stays really well in the fridge and is amazing cold as leftovers (or warmed up for a few seconds in the microwave). I like to keep it around as an alternative to hummus and pack it for lunch!

The Goods: What’s Inside?

Calories 100, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 2 mg, Carbohydrates 13 g, Fiber 4 g, Protein 5 g, Sodium 248 mg, Calcium 63 mg

Ready to bake in the oven!

Ready to bake in the oven!