Get the Skinny: DIY BOWLS!

March 29, 2017 | Updated: 10:08 a.m., March 29, 2017

Burrito bowls are a popular go-to option from fast-food and fast-casual restaurants, but watch out, the sodium, carbs, and calories can be insane!  Here are 3 recipes for DIY Bowls that are packed with nutritious, delicious, and time-saving ingredients!

 

Tip:  Be sure to include a source of lean protein and/or beans to boost alertness, focus, and help keep you feeling fuller, longer.

Get the Skinny in the Kitchen with Ben McLauchlin of Swerve | Blueberry Cheesecake Bar

 

 

Low Carb “Rice” Bowl

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Makes 1 serving

Ingredients:

  • 1 cup riced cauliflower (available pre-made, fresh or frozen)
  • 1 cup black beans (can be canned, no salt added)
  • 2 large slices roasted red bell pepper, chopped (available  ready-made in jar)
  • ¼ avocado, sliced
  • ½ lime
  • Fresh black pepper, cayenne, Tabasco, and/or low-sodium Creole seasoning, to taste

Instructions:

Layer all ingredients in bowl, starting with rice cauliflower, then black beans, red pepper, and avocado. Add squeeze of lime and seasoning and serve.

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 Per Serving: 355 calories, 7.8 grams fat, 1 gram saturated fat, 160 mg sodium, 57 grams carbohydrate, 20 grams fiber, 5 grams sugar, 17 grams protein.

 

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Chicken, Bleu & Butternut Bowl

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Makes 1 serving

Ingredients:

  • 1 cup frozen cubed butternut squash, thawed
  • 1 cup fresh baby spinach
  • 1 teaspoon olive oil
  • 3 ounces shredded rotisserie chicken, skin removed
  • 1 tablespoon bleu cheese crumbles
  • 1 tablespoon chopped pecans, roasted (can purchase pre-made)

Instructions:

Thaw frozen chopped butternut squash.  It will be soft; can use as-is to prepare bowl, or can heat in microwave or skillet to soften a bit more.

In a medium bowl, toss butternut squash and fresh spinach with olive oil.  Top with chicken, bleu cheese, and roasted pecans.

Per Serving: 315 calories, 14 grams fat, 3.5 grams saturated fat, 435 mg sodium, 22 grams carbohydrate, 2.5 grams fiber, 3 grams sugar, 32 grams protein. 

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The spiralized zucchini in this recipe can be swapped out for Riced Broccoli, available pre-made at Whole Foods Market/Trader Joes, for a creamy, cheesy “Broccoli Rice Casserole Bowl.”  Make it without the Greek yogurt for a vegan dish with 10 grams of protein.

 

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Creamy Zoodle Bowl

Makes 1 serving

Ingredients:

  • 1 cup spiralized zucchini “zoodles”
  • 100-calorie avocado pack by Wholly Guacamole (or ½ small avocado)
  • ½ cup plain 2% Greek yogurt
  • ¼ cup nutritional yeast

Instructions:

Spiralize one zucchini and set aside.  In a medium bowl, combine avocado and Greek yogurt and mix well. Stir in nutritional yeast until well-combined.  Add zucchini noodles and toss until well-combined.

Per Serving: 265 calories, 13 grams fat, 3.3 grams saturated fat, 220 mg sodium, 16 grams carbohydrate, 7 grams fiber, 5 grams sugar, 22 grams protein.

 

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Want more from Molly?  Click here to sign up for Nutrition Bites, her weekly e-newsletter with links to her Get the Skinny TV segments here on WGNO, and her weekly column in NOLA.com|The Times-Picayune!   And you can follow Molly on Facebook, Twitter, & Instagram:  @MollyKimballRD