Home Recipes Chicken Recipes 3 Smart And Speedy Buddha Bowls

3 Smart And Speedy Buddha Bowls

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Take time out from the Christmas hustle and bustle and enjoy a calming and colourful bowl of healthy goodness…

Detox & glow mackerel & sweet potato bowl

653 calories 35g fat (6g sat) 35g carbs

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Prep time 5 mins
Cooking time 25 mins
Serves 1

Brilliant for reaching your five-a-day Heat the oven to 220°C, Gas 7. Cut 1 medium sweet potato into wedges, toss with a pinch of chilli flakes and 1tsp light olive oil and roast for 25 mins. Cook 50g frozen peas in a pan of boiling water for 2 mins, drain and rinse under cold water. For the sauce, blitz together 10g almonds, ½ small garlic clove, a pinch of sweet smoked paprika, ½tbsp sherry vinegar, 1 roasted red pepper (from a jar), ½tbsp extra virgin olive oil, 1tbsp dried breadcrumbs and 1tbsp cold water until smooth (this make 2 portions so use half of the sauce). To build the bowl, add the sweet potato wedges, peas, 60g cherry tomatoes, sliced, a handful chopped kale, ½ small avocado, sliced and drizzled with lime juice, 25g smoked mackerel, flaked into chunks, a handful of salad leaves, 2tsp chopped almonds and the sauce.

Why it works Unlike white potatoes, sweet potatoes will count towards your five-a day – in fact, this bowl provides a whopping 5 of portions of veg – but remember 5 is the minimum you need to eat, so more is better.

What is a Buddha Bowl?

Buddha Bowls are designed to nourish your body and soul. They incorporate the eating principles of Eastern medicine.

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This is thought to be good for reducing toxins and lowering your risk of chronic diseases.

Vegan bowl with

Vegan bowl with broccoli & chickpeas

717 calories 24g fat (6g sat) 82g carbs

Prep time 5 mins
Cooking time 20 mins
Serves 1

Brilliant for keeping your digestive system healthy Heat the oven to 200°C, Gas 6. Rinse 150g canned chickpeas and dry with kitchen paper. Tip into a baking dish and mix with a pinch of sweet smoked paprika and 2tsp olive oil. Roast for 20 mins. Heat a griddle pan to hot. Brush 5 stems of Tenderstem broccoli with olive oil. Char for 1 min on each side then add to the chickpeas for the final 3 mins of cooking. Reduce the heat under the griddle pan to medium. Brush 1 corn cob with olive oil and cook for 8 mins. Cut the corn from the cob. Mix 1½tbsp chilled coconut cream with the zest and juice of ½ lime, 1tsp dark soy sauce and a pinch of chilli powder. In a bowl, place 50g cooked giant couscous, chickpeas, broccoli and corn, followed by 50g radishes, halved, ½ red pepper, chopped, 75g mixed tomatoes, sliced, a handful of chopped lettuce, the dressing and some chopped coriander.

Why it works Chickpeas and sweetcorn are rich in both soluble and insoluble dietary fibre.

High protein chicken

High protein chicken & cauliflower couscous bowl

654 calories 38g fat (8g sat) 25g carbs

Prep time 10 mins
Cooking time 20 mins
Serves 1

Brilliant for keeping hunger pangs at bay Heat a griddle pan over a medium high heat. Brush 1 chicken breast with olive oil, brown on the griddle then reduce the heat to medium low and cook for 10-15 mins. Slice. Pulse 60g cauliflower florets in a food processor until it looks like couscous. For the dressing, mix 1½tbsp natural yogurt, 1tsp tahini, 1tsp honey and the juice of ½ lemon. In a bowl, add the chicken, cauliflower, cucumber slices, 1 carrot, spiralised, ¼ small red cabbage, shredded, 2 spring onions, sliced, 1tbsp pomegranate seeds, handful chopped parsley, 30g chopped Brazil nuts and the dressing.

Why it works It’s rich in protein from the chicken and nuts, to help keep you feeling fuller for longer.

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