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Plated with Rebecca Turner - Power Bowls: The combinations are endless

By Rebecca Turner

Plated with Rebecca Turner - Power Bowls: The combinations are endless

Bowls are a piece of kitchenware you can use for every meal, including dessert. If all you’ve ever used bowls for are cereal, soups, salads and ice cream you’re in for a treat. There are plenty of one-bowl meals beyond the norm that provide an opportunity to tumble together various food combinations.

The flavor combinations for a power bowl are endless, but it starts with four primary food groups: grains, produce, protein, and fats. No matter how you mix and match, you’ll create a personalized, well-balanced meal every time. Start by choosing a fiber-rich foundation with grains. Begin with a familiar favorite like rice and add ancient protein-rich grains for more complex flavors and nutrients. You can use whole grain pasta, ramen noodles, or soba noodles, too.

Don’t forget to pile on the vegetables. Use raw vegetables like radishes, carrots, cucumbers, or tomatoes, or go sauteed with zucchini, yellow squash, broccoli, mushrooms, and peppers in your bowl — frozen or canned varieties of corn, beans, or shredded fresh vegetables like cabbage for slaw. You can also use fruit. Toss in cubed watermelon, berries, or peach slices.

 

Crockpot Chicken Burrito Bowl

Crockpot Mexican Chicken

INGREDIENTS

2 to 2 1/2 pounds skinless, boneless chicken breast

16 ounces chunky salsa

3/4 cup chicken broth

1/2 teaspoon chili powder

1/2 teaspoon cumin

1/2 teaspoon smoked paprika

 

For the bowl

INGREDIENTS

4 cups cooked rice

1 can Mexican sweet corn (or fresh corn off the cob)

1 (16-ounce) can black beans, low sodium

3 small avocados

1/4 cup chopped cilantro

1 lime

 

INSTRUCTIONS

1. Add all “Crockpot Mexican Chicken” ingredients to the slow cooker. Set on high and cook for 4 hours.

2. When the chicken has reached 165 degrees internally, remove and shred the chicken and let it cook/sit for 10 more minutes.

3. Prepare the other ingredients — cook rice, drain corn and black beans and place in a microwave-safe bowl. Heat in the microwave in 30-second increments so not to over heat. Chop cilantro, dice avocados and cut lime into wedges.

4. Assemble rice bowls by adding rice, chicken, corn, black beans, and diced avocados to each bowl. Garnish with cilantro and lime wedges for squeezing over before eating.

5. Optional: Drizzle with store-bought cilantro lime dressing or top with one to two tablespoons of salsa.

Creates 4-6 bowls

 

 

Mediterranean Hummus Bowl

INGREDIENTS

1 small bag of baby spinach

1 pint cherry tomatoes

1 (15-ounce) can Chickpeas

1 cup hummus (store-bought or homemade)

2 cucumbers, diced

1/2 red onion, sliced

1 cup olives, pitted

1 cup feta cheese

2 cups quinoa, cooked

Optional: extra virgin olive oil and fresh lemons

 

INSTRUCTIONS

1. Cook quinoa per instructions, or purchase in a microwave pouch.

2. Prepare the vegetables — halve cherry tomatoes, diced cucumbers, sliced onion, and drain and rinse chickpeas.

3. Assemble bowls by adding a cup of fresh spinach, about a 1/4 cup of quinoa, hummus, feta cheese, olives, and then add in as many vegetables as you wish.

4. Optional: Garnish with a fresh lemon wedge for squeezing before eating and drizzle with a teaspoon or less extra virgin olive oil.

5. Optional: Top with grilled chicken or seafood of choice.

Creates 4-5 bowls

 

Fish and Sauteed Vegetables Rice Bowl

For the fish

INGREDIENTS

2-4 catfish fillets (or crappie)

1 tablespoon olive oil

1 tablespoon butter

Italian herbs

Salt and pepper

Juice of 1 lemon

 

For the vegetables

INGREDIENTS

2 cups cooked wild rice

1 tablespoon butter

1/2 onion, diced

1 summer squash, cut into half-moons

1 zucchini squash, cut into half-moons

1 teaspoon minced garlic

1/4 teaspoon salt

1/4 black pepper

1/4 teaspoon Italian herbs

 

INSTRUCTIONS

1. Prepare the vegetables into half-moons and set aside.

2. Prepare the rice per directions and set it aside.

3. Pat the fish fillets dry with a paper towel then heat a large skillet over medium-high heat. Add the olive oil and butter and let it melt.

4. Season both sides of the fish with salt, pepper, and Italian herbs. Carefully place the fillets into the skillet. Let them cook for 4 minutes on the first side, then flip.

5. Squeeze the juice from half a lemon onto the fish as it cooks on the second side. Let it cook for another 4 minutes, or until fish is flakey when cut with a small knife.

6. Remove the fish from the skillet and set it aside on a plate with paper towels. Turn the skillet off. Scrape out leftover fish tidbits to avoid them burning while cooking the vegetables. You can leave a little essence of fish for flavor. Make sure your pan is not too hot, it will scorch when you add the butter for the vegetables.

7. With a skillet warm but not too hot, add butter and allow it to melt at a moderate pace. You can slowly increase the heat again to medium heat.

8. Add onion and garlic to the pan and cook for 5 minutes, occasionally stirring to prevent burning. If vegetables start to stick, splash with water, or a little lemon juice.

9. Add the zucchini and squash to the pan and season with salt, pepper, and herbs.

10. Sautee until softened and brown, about 8-10 minutes. If vegetables start to stick, splash with water, or a little lemon juice (do not add more oil). Please turn off the skillet and set it aside.

11. Assemble the bowls by adding a cup of rice and topping with fish fillet and vegetables. Garnish with a lemon wedge for squeezing over the top and parsley for looks.

Creates 2 bowls

 

 

ABOUT THE AUTHOR

Rebecca Turner is an author, registered dietitian, radio host, television presenter and a certified specialist in sports dietetics with the Academy of Nutrition and Dietetics. A lifelong Mississippian, she lives in Brandon and has spent the last decade offering no-nonsense nutrition guidance that allows you to enjoy good health and good food. Her book, “Mind Over Fork,” challenges the way you think, not the way you eat. Find her on social media @RebeccaTurnerNutrition and online at www.RebeccaTurnerNutrition.com.

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