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Rainbow Lunch Bowl

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As a college student with a limited break from classes, I’m always looking for the next way to make my meals fit the three E’s: easy, energy-packed and extremely edible. Plus, a little food for the eyes doesn’t hurt either. When I whipped up my first “Rainbowl bowl,” I knew I checked all four boxes.

Fresh mixed greens. Crunchy yet tender broiled vegetables. Soft sweet potato rounds, creamy avocado and a squeeze of lemon. Plus an optional serving of protein – fish, chicken, tofu – to top it all off. What more could a busy college gal – or a hungry stomach – ask for?

Further Food Nutritionist Commentary:

This is a great quick lunch idea, especially if you prepare a bunch of veggies ahead of time and need a fresh way to eat them before going bad. The best part of this dish is it's very versatile to your veggie preferences, yet it comes together to make a well-rounded dish. Adding a protein on top will give you some extra calories and filling protein to refuel at lunch for the rest of the day.

By Katie Bishop, MS, Nutritionist

Rainbow Lunch Bowl

  • Prep Time:5 mins
  • Cook Time:10-50 mins
  • Servings: 1

Ingredients

1 cup mixed greens of choice (spring salad mix, kale, chard, spinach, etc).
1/2 cup peppers (chopped)
1/4 carrot (sliced)
1/4 avocado
1 sweet potato (sliced)
1 fresh lemon (squeezed)
1/2 teaspoon thyme
1/2 teaspoon oregano
1 tablespoon olive oil
Optional: pan fried fish, chicken, tofu or your choice of protein

Instructions

  1. Begin by making your sweet potato rounds by first preheating the oven to 425-450 degrees F.
  2. Next, slice your sweet potato into thin rounds 1/4 to 1/2 inch thick.
  3. In a plastic bag, coat them with your choice of oil and spices and shake until equally distributed.
  4. Bake in the oven for 40 minutes, flipping halfway through.
  5. After you’ve made your rounds, it’s time to get those veggies cooking! Like the sweet potato rounds, slice vegetables as needed, place in a bag with oil and shake until everything is evenly coated.
  6. Put them on a baking sheet and bake on high broil for 8-10 minutes, turning the tray halfway through. (As the timer ticks down, be sure to pay attention to the oven – the vegetables can go from perfectly crisp to burnt in a few seconds!)
  7. As they cook, throw together your mixed greens into a bowl, adding the sweet potato rounds and broiled veggie once cooked. Top with your choice of protein and some creamy avocado, plus a squeeze of lemon over the whole bowl, and start devouring!
  8. Enjoy!
Begin by making your sweet potato rounds by first preheating the oven to 425-450 degrees F. Next, slice your sweet potato into thin rounds 1/4 to 1/2 inch thick. In a plastic bag, coat them with your choice of oil and spices and shake until equally distributed. Bake in the oven for 40 minutes, flipping halfway through. After you’ve made your rounds, it’s time to get those veggies cooking! Like the sweet potato rounds, slice vegetables as needed, place in a bag with oil and shake until everything is evenly coated. Put them on a baking sheet and bake on high broil for 8-10 minutes, turning the tray halfway through. (As the timer ticks down, be sure to pay attention to the oven – the vegetables can go from perfectly crisp to burnt in a few seconds!) As they cook, throw together your mixed greens into a bowl, adding the sweet potato rounds and broiled veggie once cooked. Top with your choice of protein and some creamy avocado, plus a squeeze of lemon over the whole bowl, and start devouring! Enjoy!

Nutrition Information

Per Serving:  Calories: 306; Total Fat: 17g; Saturated Fat: 2g; Monounsaturated Fat: 12g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 100mg; Potassium: 768mg; Carbohydrate: 38g; Fiber: 8g; Sugar: 10g; Protein: 4g

Nutrition Bonus: Vit A: 75%: Iron: 3%

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