July 30, 2020
Salmon Souvlaki Bowls
Salmon Souvlaki Bowls
This bowl is healthy, simple, easy, and delicious
that will warm you up in this cold weather.
Bon Appetit!
Ingredients
- 1 pound fresh salmon cut into 4 pieces
- 6 tablespoons lemon juice
- 3 tablespoon olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon smoked paprika or regular paprika
- 1 tablespoon fresh dill
- 1 tablespoon fresh oregano
- 2 cloves garlic minced or grated
- 1/2 teaspoon salt
- 1 teaspoon pepper
BOWLS
- 1 cup dry pearl couscous or farro
- 2 red peppers quartered
- 1-inch zucchini cut into 1/4 rounds
- 2 tablespoons olive oil
- 1 cup cherry tomatoes halved
- 2 Persian cucumbers sliced
- 1/2 cup kalamata olives
- 4-8 ounces feta cheese crumbled
- juice from 1 lemon
METHOD
- In a medium sized bowl combine the lemon juice, olive oil, balsamic vinegar, smoked paprika, dill, oregano, garlic, salt, and pepper. Add the salmon and toss well, making sure the salmon is completely coated in the seasonings. Let sit for 10-15 minutes.
- Meanwhile, cook the couscous or farro according to package directions.
- In a bowl, toss together the red peppers, zucchini, 2 tablespoons olive oil, salt + pepper. Toss well to coat the veggies.
- Heat your grill, grill pan or skillet to medium high heat.
- Transfer the salmon to the preheated grill and grill for about 3 minutes on each side or until the salmon is cooked to your desired doneness. Remove the salmon from the grill. During the same time, add the bell peppers and zucchini, grill 3-4 minutes per side, or until char marks appear. Remove everything from the grill.
- To assemble, divide the couscous or farro among bowls and drizzle with lemon juice. Add the grilled veggies, salmon, cherry tomatoes, cucumbers, olives, and feta cheese.
Ingredients For the salmon 2 salmon fillets (about 150g each) 1 tbsp soy sauce (low sodium) 1 tsp mirin 1 tsp sesame oil 1 tsp grated ginger 1 garlic clove, minced For the bowl 1 cup cooked brown rice or sushi rice 1 cup edamame, shelled 1 cup bok choy, chopped 1 medium carrot, julienned 1/2 cucumber, sliced 1 tbsp sesame seeds 2 green onions, sliced Nori strips (optional) For the dressing 1 tbsp soy sauce (low sodium) 1 tbsp rice vinegar 1 tsp sesame oil 1 tsp honey or maple syrup 1/2 tsp grated ginger
Ingredients 2 cups broccoli (finely chopped, raw) 2 cups kale (finely chopped, stems removed for best texture) 1 cup broccoli sprouts 200g chicken thigh fillets (trimmed & cooked) ¼ cup almonds (roughly chopped) ¼ cup sunflower seeds ¼ cup feta cheese (optional) 2 tbsp red onion (finely diced) Sulforaphane-Boosting Dressing ½ cup Greek yogurt 1 tbsp olive oil 1 tbsp lemon juice 1 tsp Dijon mustard 1 tsp whole mustard seeds OR ½ tsp mustard powder 1 tbsp hemp seeds 1 tsp honey (optional) Salt & pepper to taste Method Step one - Cook The Chicken Season and cook thigh fillets until golden and cooked through. Rest, then slice. Step two - Chop your greens Finely chop broccoli and kale. Step Three - Activate the sulforaphane Let the chopped broccoli sit for 5–10 minutes before mixing . Step four - Massage the kale Add a pinch of salt and massage for 1–2 minutes until softened. Step five - Combine salad Add broccoli, kale , broccoli sprouts, chicken, almonds, sunflower seeds, feta, and onion. Step six - Make the dressing Whisk everything together until creamy. Step seven - Toss & serve Mix well and let sit 5–10 minutes for best flavour. Nutritional Information & Cooking Times Serves: 2-3 Prep time: 15 minutes Cook time: 12 - 15 minutes 460 kcal | 20g Fat | 38g Protein | 15g Carbohydrates
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates