Cozy veggies? Yes please! This bowl is packed with the BEST nutrients from every category. The basic version is so good, but it is also the most flexible bowl you can imagine, making it the perfect meal prep that will help you avoid burnout while nailing your nutrition.
This meal is also ideal for families as it allows everyone to pick their favorite parts and combine them in any ratio they like. My kids need more carbohydrates at a meal, so they can scoop in more farro. My son is lifting like crazy at the gym and needs extra protein, so he can take as much chicken as needed. If you have littles, they probably will skip the feta, but they will end up with such a healthy mix of veggies, grains, and protein!
This meal can easily meet everyone’s tastes, nutrition needs, and goals. AND the leftovers are perfect to pack for school or work lunches all week, so make a HUGE batch.
Basic Version-
Ingredients (amounts vary depending on the batch size you want to meal prep):
Chicken Tenders or Breasts
Fresh Ground Salt and Pepper
Variety of veggies such as: Cauliflower, Broccoli, Green Beans, Zucchini, Brussels Sprouts
1 C Farro
1/2 C Extra Virgin Olive Oil
1/2 C Fresh Squeezed Lemon Juice (about 3 lemons)
1 Tsp Dijon Mustard (optional)
Crumbled Feta to taste
Directions:
- Preheat oven to 400 degrees.
- Lay chicken in a glass dish or roasting pan. Grind salt and pepper over the top, to taste.
- Bake chicken 25-30 minutes, until juices run clear.
- Cook farro according to package directions. Don’t like farro? Check below for great substitutions.
- While chicken is baking and farro is cooking, wash and chop veggies. This chop does not need to be small. They will steam the best in 1-2” pieces, the typical size of a broccoli floret.
- Fill steaming pot with 1-2” water and bring to a boil. Place veggies in steamer basket and steam for about 3 minutes, until color is brightened and they are soft, but not mushy. Remove from steam and place on serving dish. If you have a smaller steamer basket, you can still quickly rotate several batches of veggies through and end up with a pile of steamed veggies to last the week.
- Prepare salad dressing. Add olive oil, lemon juice and mustard to salad shaker bottle and shake to mix. Dressing will store in the refrigerator for a week. Heat in the microwave for 11 seconds and shake if oils become solid.
- Remove chicken from oven, checking it is cooked through.
- Choose the veggies and chicken you would like in your bowl and place on a cutting board. Chop veggies and into very small pieces, about 1/4” cubes. This will allow each bite to have a satisfying amount of variety. It is what makes the bowl extra special and delicious.
- Place chopped veggies, chicken, and farro in your meal bowl. Sprinkle with feta and drizzle with vinaigrette to taste.
- Enjoy!
For perfect leftovers, store veggies and chicken in larger pieces, and chop before eating or packing for a lunch on the run. Zap in the microwave after chopping and before eating to amp up the cozy. No microwave, no problem. These leftovers are also great cold.
Here are some delicious swaps that will keep this recipe fresh and exciting week after week
Protein
In place of baked chicken, you can use:
- Ground Turkey
- Ground Bison
- Air Fried Tofu or Tempeh
- Lean Grass Fed Ground Beef
- Ground Chicken
- Baked Salmon
- Baked White Fish of your choice
In place of farro, you can use:
- Quinoa
- Brown Rice
- Wild Rice
- Pearled Barley
- Pinto Beans
- Black Beans
- Garbanzo Beans
- Lentils
- Steamed potato
Scared of Carbs? Read this: Your Guide to Carbohydrates and Perimenopause
Fats
In place of lemon, you can make a vinaigrette with:
- Red Wine Vinegar
- Balsamic Vinegar
- Check out the Ultimate Dressing Guide for more easy and clean sauces
- Scrap the dressing an use salsa for a Mexican version of the bowl
In place of feta, you can add:
- Goat Cheese
- Parmesan
- Pistachios
- Sliced Almonds
- Pecans
- Raisins or dried cranberries for a sweet twist
To switch the flavors:
- Season chicken with a rub like Mexican Spice Seasoning
- Marinade chicken in your favorite marinade – any of the dressings from the ultimate guide work!
Ideas for other veggies –
- Unlimited! Any veggie will work!
- Squashes
- Carrots
- Asparagus
- Eggplant
- Fennel
- Peas
- Snap peas
- Bell peppers
- Etc…
Here are some variations to inspire you!
Greek version:
Steamed veggies, Chicken rubbed with Za’ tar seasoning, basmati rice, red wine vinaigrette
Mexican Version:
Steamed veggies, Chicken rubbed with Mexican Spice Seasoning, drained and rinsed pinto beans, salsa
Waldorf Version:
Steamed veggies, Chicken lightly seasoned, walnuts, grapes, sliced apples, balsamic vinaigrette, feta
Sunny Quinoa Version:
Steamed veggies, Lightly seasoned chicken, quinoa, pistachios, chopped cucumber, pistachios, lemon vinaigrette
Asian Version:
Steamed veggies, ground turkey, brown rice, peanuts, Healthy Asian sauce
Green Goddess Version:
Seamed veggies, air fried tofu, quinoa, green goddess everything sauce
Salmon Version:
Steamed veggies, Simplest Baked Salmon, brown rice, teriyaki sauce
The GOAT:
Steamed veggies, baked chicken marinaded in citrus herb vinaigrette, pearled barley, goat cheese, citrus herb vinaigrette drizzle
Lentil:
Steamed veggies, lightly seasoned baked chicken thighs, lentils, Feta, Best Apple Cider Vinaigrette.
Meat and Potatoes:
Steamed veggies and steamed cubed potatoes, grilled or roasted lean cut of steak, creamy balsamic vinaigrette.
The Italian:
Steamed veggies, ground lean beef or bison seasoned with Italian seasoning, parmesan cheese, marinara sauce.
Why Eating Enough Protein is Vital to Perimenopause
Want more Bowl ideas? Check out
Everyone’s Favorite Salmon Bowl
Just Can’t Get Enough Bean and Barley Salad Bowl
If you are over being frustrated by your body, are tired of being tired, and feel like everything you do makes things worse rather than better, it is time to learn how to take care of your body NOW!
Let me help.
If you are deep in the Perimenopause transition, you need to REWRITE YOUR SELF-CARE MANUAL with How to Powerup Peri/menopause: the Complete Guide
