Protein is a nutrient your body needs to repair cells and function properly. Your body uses protein to build muscle and bone, produce hormones, and as an energy source. Animal products and soy products have all of the essential proteins your body needs. Some plants, like nuts and beans, also have protein. This bowl contains chicken which is a great source of protein!
Make this meal your own by:
– Switch out your protein – try canned tuna or salmon. You can also use garbanzo beans as a plant-based alternative.
– Turn your rice bowl into a salad bowl – use leafy greens like spinach and kale as the base of your bowl.
– Create your own salad dressing using fresh ingredients.
– Prepare seasonal vegetables from your local farmer’s market for your bowl.
Learn more about the food groups using MyPlate at myplate.gov
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For Chicken Greek Bowl
Ingredients:
10 oz. canned chicken (drained)
1 cup brown rice
1 small red onion (diced)
1 cucumber (diced)
1 tomato (diced)
1 avocado (diced)
3 oz. feta cheese
1 teaspoon of black pepper
1/4 teaspoon of sea salt
Mediterranean Dressing (see below)
*Try this recipe with canned salmon or canned tuna.
Directions:
1. Wash hands and fresh produce.
2. Drain chicken and cut all vegetables accordingly.
3. Bring 2 cups of water to a boil and add rice. Allow to cook on low heat for 20 minutes.
4. Combine red onion, cucumber, tomato, and chicken in a bowl with salt, pepper.
5. Add all other ingredients together, cover in dressing, and enjoy!
For the Dressing:
4 tablespoons extra-virgin olive oil
3 tablespoons red wine vinegar
1 garlic clove (minced)
1/2 teaspoon dried oregano
1/4 teaspoon Dijon mustard
1/4 teaspoon Redmond’s salt
fresh black pepper to taste
Directions:
1. Wash hands and fresh produce.
2. Mince garlic.
3. Add all ingredients to a bowl and whisk, or use a food processor and pulse until smooth.
4. Add your Mediterranean dressing to your bowl and enjoy!
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Enjoy!