Download Buddha Bowls: 100 Nourishing One-Bowl Meals PDF

TitleBuddha Bowls: 100 Nourishing One-Bowl Meals
Author
LanguageEnglish
File Size42.5 MB
Total Pages179
Table of Contents
                            Cover
Half Title
Title
Dedication
Copyright
Contents
Beautiful Buddha Bowls: A Cook’s Introduction
Basic Sauces and Dressings for Buddha Bowls
Breakfast Bowls
Fish and Seafood Bowls
Chicken and Turkey Bowls
Beef and Lamb Bowls
Vegetable Bowls
Fruit Bowls
Acknowledgments
About the Author
Index
	A
	B
	C
	D
	E
	F
	G
	H
	J
	K
	L
	M
	O
	P
	Q
	R
	S
	T
	V
	W
	Y
	Z
                        
Document Text Contents
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BBQ Chicken Quinoa Bowls
I have strong feelings about poaching chicken breast. Namely, that this cooking technique is

wildly underrated and not used nearly enough. Except, perhaps, in my home, where at some

point along the way it became a regular part of my meal prep routine. Poaching requires such

little time and effort, yet rewards you with reliably juicy meat that I love pulling into fringy

shreds. While it feels like there are a million and one ways to turn shredded chicken into a

meal, this bowl has secured the top spot as my favorite. It’s packed with just the right balance

of bright, earthy, and tangy flavors, and topped with a light yogurt sauce that’s mixed with

herbs to mimic ranch dressing.

When it comes to the BBQ sauce, any variety will work. I aspire to make my own, but until

that time comes I stick with brands made with whole food ingredients and no, or very little,

added sugar.

GLUTEN FREE | Serves 4

3 medium sweet potatoes, peeled and

sliced into ½-inch (1.3 cm)-thick

rounds

1 tablespoon (15 ml) avocado or

extra-virgin olive oil

Kosher salt and freshly ground black

pepper

1 pound (455 g) boneless, skinless

chicken breast

½ cup (120 ml) BBQ sauce, more as

needed

¾ cup (130 g) quinoa, rinsed

1½ cups (355 ml) water

2 packed cups (60 g) baby spinach

2 avocados, peeled, pitted, and diced

Red cabbage sauerkraut

½ cup (120 ml) Yogurt Ranch Sauce

(page 27)

1 Preheat the oven to 425°F (220°C, or gas mark 7).

2 Toss the sweet potato slices with the oil and season with salt and
pepper. Arrange in a single layer on a rimmed baking sheet. Roast
for 20 minutes, flipping the potatoes halfway through.

3 Add the chicken to a large saucepan in a single layer and cover by
about 2 inches (5 cm) with cool water. Bring to a boil, then reduce
the heat to low, and simmer until the chicken is cooked through,
10 to 14 minutes, depending on thickness.

4 Transfer the chicken to a cutting board or large plate and use
two forks to shred the meat. Discard the water and rinse the pan.
Return the meat to the pan with the BBQ sauce and stir together.

5 Combine the quinoa, water, and a generous pinch of salt in a
medium saucepan. Bring to a boil, then cover, reduce the heat to
low, and simmer until tender, about 15 minutes. Remove from the
heat, and steam with the lid on for about 5 minutes.

6 To serve, divide the quinoa and spinach among bowls. Top with
sweet potatoes, shredded chicken, avocado, and sauerkraut, then
drizzle with Yogurt Ranch Sauce.

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Chimichurri Chicken Bowls
Herby, bold Chimichurri Sauce is my secret weapon for perking up basic chicken and rice

Buddha bowls. It’s a piquant sauce packed with a bundle of herbs and a pop of tangy, bright

flavor. To really get the most out of it, I use it as both a marinade for the chicken and the sauce

for the finished bowl. It’s worth planning ahead when making this bowl, so you can allow the

chicken ample time to marinate. I recommend at least an hour, though if you have time for the

chicken to marinate all day or even overnight, that’s even better.

GLUTEN FREE | Serves 4

4 boneless, skinless chicken thighs

(about 1 pound, or 455 g)

1 recipe Chimichurri Sauce (page 19)

1 cup (165 g) brown rice

2 cups (470 ml) water

Kosher salt and freshly ground black

pepper

8 piquillo peppers

1 tablespoon (15 ml) avocado or

extra-virgin olive oil

1½ cups (105 g) finely shredded red

cabbage

2 avocados, peeled, pitted, and thinly

sliced

Toasted pumpkin seeds

1 Preheat the oven to 425°F (220°C, or gas mark 7).

2 Add the chicken to a large bowl along with 2 tablespoons (30 ml)
of the Chimichurri Sauce. Toss so the chicken is evenly coated.
Cover and marinate in the refrigerator for at least 1 hour.

3 Add the rice, water, and a generous pinch of salt to a medium
saucepan, and bring to a boil. Reduce the heat to low, cover, and
cook until the rice is tender, about 40 minutes. Remove from the
heat, and steam the rice with the lid on for 10 minutes.

4 Toss the peppers with the oil, salt, and pepper, and spread in
an even layer on one side of a rimmed baking sheet. Remove the
chicken thighs from the marinade and add to the other side of the
baking sheet. Roast for 10 minutes, then flip the peppers. Continue
roasting until the chicken is cooked through and the peppers are
lightly browned, 10 to 15 minutes longer.

5 To serve, divide the rice among bowls. Top with chicken, roasted
peppers, red cabbage, and avocado. Spoon the remaining Chimich-
urri Sauce over the top and sprinkle with toasted pumpkin seeds.

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Peachy Basil Chicken and Rice Bowls
I could eat chicken and rice bowls every single week and never get tired of them. My trick is adding

a couple of fresh, flavorful, and slightly unexpected ingredients to keep the bowls interesting.

In this case, it’s slices of juicy, ripe peach and a generous handful of spicy basil. They partner

together incredibly well and offer mild-mannered chicken breast a super fresh and slightly

sweet twist.

I prefer using fresh peaches whenever possible, but when they’re out of season, frozen

peaches make a fine substitute. Add about six ounces straight from the freezer into the skillet

with the chicken and basil, and they’ll warm and soften nicely against the heat of the pan.

Serves 4

1 cup (165 g) jasmine rice, rinsed

2 cups (470 ml) water

Kosher salt and freshly ground black

pepper

1 pound (455 g) boneless, skinless

chicken breast, cut into 1½-inch

(3.8 cm) cubes

2 tablespoons (16 g) all-purpose flour

2 tablespoons (30 ml) avocado or

extra-virgin olive oil, divided

1 tablespoon (14 g) ghee or unsalted

butter

¼ cup (12 g) chopped fresh basil

1 peach, pitted and thinly sliced

6 packed cups (180 g) baby spinach

2 cloves garlic, minced

½ medium English cucumber, sliced

1 small fennel bulb, trimmed and

thinly sliced

1 recipe Basil Goat Cheese Sauce,

(variation page 22)

1 Add the rice, water, and a generous pinch of salt to a medium
saucepan, and bring to a boil. Reduce the heat, cover, and cook
until the rice is tender, about 15 minutes. Remove from the heat,
and steam the rice with the lid on for 10 minutes.

2 Pat the chicken dry with paper towels. Place in a large bowl with
the flour, salt, and pepper, and toss to evenly coat the chicken. Heat
1 tablespoon (15 ml) of the oil in a large, wide skillet over high heat
until very hot but not yet smoking. Add the chicken to the pan in
a single layer and cook, turning occasionally, until golden brown
on all sides, about 5 minutes total. Add the ghee, basil, and sliced
peach to the skillet and cook for 1 minute longer, stirring to coat
the chicken.

3 Meanwhile, in a separate skillet, heat the remaining 1 tablespoon
(15 ml) oil over medium heat. Add the spinach, garlic, and a pinch
of salt. Cook, tossing regularly, until wilted, 2 to 3 minutes.

4 To serve, divide the rice among bowls. Top with chicken and
peaches, spinach, cucumber, and fennel, and then drizzle with
Basil Goat Cheese Sauce.

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Spicy Thai Chicken and Brown Rice Bowls
I first picked up a pack of ground chicken a few years ago on a whim, and boy did I wish I’d

been cooking with it all along. It’s a leaner alternative to beef, lamb, and pork, with a mild flavor

that’s all too willing to partner with any herb, sauce, or vegetable. These days, it’s my top pick

for bulking up rice bowls for dinner. If you regularly cook with ground turkey, ground chicken

is a nice way to change things up. When it’s available or I can get the meat freshly ground at

the butcher, I opt for a mix of light and dark meat. The light breast meat keeps the mixture

lean, while the dark leg meat adds a boost of fat and flavor. For this bowl, the ground chicken

is quickly browned and broken into crumbles on the stovetop, then mixed with a Thai red curry

peanut sauce.

GLUTEN FREE | Serves 4

1 cup (165 g) brown rice

2 cups (470 ml) water

Kosher salt and freshly ground black

pepper

2 tablespoons (28 g) coconut oil,

divided

1 red bell pepper, cored and thinly

sliced

1 pound (455 g) ground chicken

2 cloves garlic, minced

½ teaspoon cayenne pepper

2 scallions, thinly sliced, divided

¾ cup (180 ml) Curried Peanut Sauce

(page 24), divided

2 cups (140 g) finely shredded red

cabbage

1 cup (110 g) shredded carrot

Chopped fresh Thai basil leaves

Chopped peanuts

1 Add the rice, water, and a generous pinch of salt to a medium
saucepan, and bring to a boil. Reduce the heat to low, cover, and
cook until the rice is tender, about 40 minutes. Remove from the
heat, and steam the rice with the lid on for 10 minutes.

2 Heat 1 tablespoon (14 g) of the coconut oil in a large skillet
over medium-high heat. Add the bell pepper, season with a pinch
of salt and pepper, and cook, tossing occasionally, until just soft,
about 4 minutes. Transfer to a plate.

3 Heat the remaining 1 tablespoon (14 g) coconut oil in the skillet.
Add the chicken, garlic, and cayenne, season with salt and pep-
per, and cook, breaking up the meat with a wooden spoon, until
browned and cooked through, 6 to 8 minutes. Stir in half of the
scallions and 2 tablespoons (30 ml) of the Curried Peanut Sauce,
and cook for 1 minute longer.

4 To serve, divide the cabbage and carrots among bowls. Top with
brown rice, ground chicken, bell pepper, and fresh basil. Drizzle
with the remaining Curried Peanut Sauce and sprinkle with the
remaining scallions and peanuts.

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Tofu Scramble Bowls with Kale and

Brussels Sprouts, 52

Vegetarian Sushi Bowls, 132

Tomatillos

Lentil and Roasted Tomatillo Bowls, 127

Tomatoes, canned

Masala Chickpea Bowls, 140

Moroccan-Spiced Chickpea Bowls, 146

Tomato-Braised Cod and Barley Bowls, 65

Winter Chili Bowls with Beef, Beans, and

Greens, 106

Tomatoes, fresh

Cauliflower Tabbouleh Bowls with Lamb

Meatballs, 112

Chili-Lime Portobello Bowls, 154

Freekeh Bowls with Caramelized Onions,

Warm Tomatoes, and Seared Fish, 73

Greek Power Bowls, 107

Harissa Chicken Bowls, 83

Lamb Kebab Bowls, 109

Lentil and Smoked Salmon Niçoise

Bowls, 56

Quinoa and Chicken Taco Bowls with

Cilantro-Lime Dressing, 80

Steak Fajita Spaghetti Squash Bowls, 98

Turkey, ground

Smoky Lemon Brussels Sprout Bowls with

Turkey Meatballs, 94

Turkey and Cabbage Stir-Fry Bowls with

Almond Butter Sauce, 95

Turmeric-Ginger Cauliflower and Lentil

Bowls, 143

Turmeric-Roasted Vegetable Bowls, 153

V
Vegan recipes

Butternut Squash and Kale Bowls, 126

Cauliflower Falafel Power Bowls, 124

Chili-Maple Tofu Bowls, 139

Chili-Lime Portobello Bowls, 154

Chipotle Sweet Potato Bowls, 145

Chocolate-Tahini Chia Pudding Bowls, 168

Coconut Chia and Tropical Fruit Bowls, 169

Golden Milk Chia Seed Breakfast Bowls, 42

Harvest Macro Bowl, 142

Herbed Chickpea and Bulgur Bowls, 125

Lentil and Roasted Tomatillo Bowls, 127

Scrambled Chickpea Breakfast Bowls, 49

Spiced Bean and Mushroom Bowls with

Roasted Red Pepper Sauce, 141

Strawberry Banana Nice Cream Bowls, 159

Summer Fruit Salad Bowls, 158

Sweet Potato Breakfast Bowls, 39

Thai Coconut Curry Bowls, 131

Tofu Scramble Bowls with Kale and

Brussels Sprouts, 52

Vitamin C Papaya Bowls, 43

Winter Fruit Salad Bowls, 161

Vegetarian recipes

Apple Pie Farro Breakfast Bowls, 31

Banh Mi Bowls, 128

Beet Falafel Bowls, 150

Blackberry Millet Breakfast Bowls, 32

Broccoli Rice and Egg Bowls, 134

Brown Rice and Kale Pesto Bowls, 122

Buckwheat and Black Bean Breakfast

Bowls, 48

Chai-Spiced Multigrain Porridge Bowls, 38

Chamomile Poached Pear Bowls, 167

Coconut Quinoa Breakfast Bowls, 30

Creamy Freekeh Bowls with Honey-

Balsamic Stewed Strawberries, 162

Crispy White Bean and Pesto Bowls, 117

Ethiopian-Spiced Red Lentil Bowls with

Greens, 152

Green Goddess Quinoa Bowls with Crispy

Tofu, 119

Lime-Avocado Pudding Bowls, 166

Maple-Masala Winter Squash Breakfast

Bowls, 37

Maple-Vanilla Overnight Oat Bowls, 34

Masala Chickpea Bowls, 140

Moroccan-Spiced Chickpea Bowls, 146

Pomegranate and Freekeh Breakfast

Tabbouleh Bowls, 35

Pumpkin Pie Cheesecake Bowls, 160

Ricotta and Honey Roasted Plum Bowls

with Crunchy Buckwheat, 165

Slow Cooker Congee Breakfast Bowls, 47

Slow Cooker Miso Oat and Egg Bowls, 40

Spicy Sesame Tofu and Rice Bowls, 136

Spinach and Mushroom Pesto Breakfast

Bowls, 44

Spring Soba Bowls, 133

Sweet Potato and Lentil Taco Bowls, 144

Turmeric-Ginger Cauliflower and Lentil

Bowls, 143

Turmeric-Roasted Vegetable Bowls, 153

Vegetarian Sushi Bowls, 132

Winter Squash and Farro Macro

Bowls, 149

Za’atar Chickpea Bowls, 120

Vietnamese Zucchini Noodle and Shrimp

Bowls, 70

Vitamin C Papaya Bowls, 43

W
Walnuts

Superfood Salmon Bowls, 74

Warm Autumn Chicken and Wild Rice

Bowls, 85

Watercress

Brown Rice Bowls with Seared Fish and

Chimichurri, 75

Lamb Kebab Bowls, 109

Winter Chili Bowls with Beef, Beans, and

Greens, 106

Winter Fruit Salad Bowls, 161

Winter Squash and Farro Macro Bowls, 149

Y
Yogurt

Avocado Green Goddess Dressing, 16

Blackberry Millet Breakfast Bowls, 32

Chamomile Poached Pear Bowls, 167

Coconut Chia and Tropical Fruit Bowls, 169

Creamy Freekeh Bowls with Honey-

Balsamic Stewed Strawberries, 162

Lime-Avocado Pudding Bowls, 166

Maple-Masala Winter Squash Breakfast

Bowls, 37

Maple-Vanilla Overnight Oat Bowls, 34

Pomegranate and Freekeh Breakfast

Tabbouleh Bowls, 35

Pumpkin Pie Cheesecake Bowls, 160

Raita, 25

Vitamin C Papaya Bowls, 43

Yogurt Sauce, 27

Z
Za’atar Chickpea Bowls, 120

Zucchini

Balsamic Shrimp and Farro Bowls, 72

Harissa Chicken Bowls, 83

Korean-Style Beef Bowls with Zucchini

Noodles, 102

Lamb Kebab Bowls, 109

Spinach and Mushroom Pesto Breakfast

Bowls, 44

Summertime Green Goddess Steak

Bowls, 99

Super Green Quinoa Bowls, 116

Thai Coconut Curry Bowls, 131

Turkey and Cabbage Stir-Fry Bowls with

Almond Butter Sauce, 95

Vietnamese Zucchini Noodle and Shrimp

Bowls, 70

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