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Korean Chicken Rice Bowl | Recipe

Korean-Chicken-Rice-Bowl

Brown rice adds filling fiber, while marinated chicken brings tons of flavor and is served alongside gut-healthy, fermented kimchi. The simple sesame baby kale salad ensures you get your veggies. We call that a win-win.

Korean Chicken Rice Bowl

Ingredients

  • 1 cup brown rice
  • 1 1/2 pounds boneless skinless chicken breast
  • 1 tablespoon soy sauce
  • 1 tablespoon gochujung or other chili sauce, plus more for serving
  • 1 tablespoon toasted sesame oil, divided
  • 10 ounces baby kale
  • 1 green onion, finely chopped
  • 1/4 teaspoon salt
  • 1 teaspoon sesame seeds
  • 1 cup kimchi

Directions

In a medium saucepan, bring rice and 2 1/2 cups water to a boil, cover and reduce heat to low. Cook 40 minutes, remove from heat and let sit 10 minutes. Fluff with a fork.

Meanwhile, in a medium bowl, combine chicken, soy sauce, gochujung and 1 teaspoon sesame oil. Toss to coat the chicken and set aside.

Set a large frying pan over medium-low heat. Add 1/4 cup water along with baby kale, cover, reduce heat to low and cook until kale is tender and wilted, about 5 minutes. Drain and rinse with cold running water until cool. Squeeze small handfuls to remove as much liquid as possible from the kale. Transfer to a medium bowl and fluff apart with your fingers. Add half the green onion, salt, remaining 2 teaspoons sesame oil and sesame seeds. Toss to combine and set aside.

Heat a large, nonstick frying pan over medium-high heat. Coat with cooking spray and add the chicken. Let cook, undisturbed, until browned, about 5 minutes. Turn over and cook until brown on the second side and cooked through, about 5 more minutes depending on thickness. Transfer to a cutting board and let rest 10 minutes before slicing.

Divide rice between 4 serving bowls. Top each bowl with 1/4 kale salad and kimchi. Slice chicken and add to bowls. Garnish with remaining green onion and serve with additional chili sauce to taste.

Nutrition Information

Serves: 4 |  Serving Size: 1 bowl

Per serving: Calories: 425; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 98mg; Sodium: 591mg; Carbohydrate: 46g; Dietary Fiber: 5g; Sugar: 3g; Protein: 43g

Nutrition Bonus: Potassium: 531mg; Iron: 9%; Vitamin A: 72%; Vitamin C: 103%; Calcium: 13%

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Sweet Potato Brownies | Recipe

Sweet-Potato-Brownies

No added sugar and gluten-free, plus full of sweet potatoes and almonds — these brownies tackle your chocolate craving in a whole new, minimally sweet way. You may even find them a suitable breakfast treat or snack. Substitute the nut butter of your choice, and know you can also sweeten them with 3 puréed, pitted dates (whirl in a food processor with the eggs) or 3 tablespoons of honey, maple syrup or other sweetener.

Sweet Potato Brownies

Ingredients

  • 1 medium sweet potato
  • 2 eggs
  • 1/2 cup almond butter
  • 1/2 teaspoon vanilla extract
  • 1/3 cup almond meal (finely ground almonds)
  • 1/3 cup unsweetened cocoa powder
  • 1/4 teaspoon baking soda
  • 1/8 teaspoon salt
  • 1/4 cup cacao nibs, mini chocolate chips or chopped nuts (optional)

Directions

Preheat oven to 425°F. Wrap the sweet potato in foil and roast until tender, about 30 minutes. Let cool. Peel and mash — you should have about 1 cup of mashed sweet potato.

Reduce oven to 350°F.

In a medium bowl, whisk eggs. Add sweet potato, almond butter and vanilla. Stir to combine.

Add almond meal, cocoa powder, baking soda and salt. Stir until just combined.

Coat an 8-by-8 baking pan with cooking spray. Dump batter into the pan; it will be thick, so use a spatula to spread it evenly. Sprinkle with cacao nibs, chocolate chips or nuts, if you like.

Bake until set and starting to pull away from the edges, 20–25 minutes.

Let cool at least 10 minutes before cutting into 16 pieces.

Nutrition Information

Serves: 16 |  Serving Size: 1 brownie

Per serving: Calories: 83; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 23mg; Sodium: 72mg; Carbohydrate: 5g; Dietary Fiber: 2g; Sugar: 2g; Protein: 4g

Nutrition Bonus: Potassium: 185mg; Iron: 6%; Vitamin A: 24%; Vitamin C: 0%; Calcium: 6%

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Open-Faced Steak Sandwich | Recipe

Open-Faced-Steak-Sandwich

The sizzling skirt steak harmonizes deliciously well with refreshing, crisp bell peppers and caramelized onions. Serve on a slice of warm, toasty Italian bread with melted cheddar and you have a simple but satisfying lunch.

Open-Faced Steak Sandwich

Ingredients

  • 1 tablespoon cooking oil
  • 1/2 pound (225 grams) skirt steak, trimmed
  • 1/2 medium (55 grams) yellow onion, sliced
  • 4 slices (30 grams each) Italian bread
  • 4 slices(30 grams each) sharp cheddar
  • 1 medium (120 grams) bell pepper, sliced
  • Salt and pepper, to taste

Directions

Preheat the oven to 425°F, and spray a baking sheet with cooking oil. Season the steak with salt and pepper.

Preheat a small nonstick skillet over medium heat with cooking oil. When pan is hot enough for oil to slide around easily, add the steak. Cook for 3-4 minutes on each side or until steak reaches desired doneness. Set aside until cool enough to handle; slice thinly.

Meanwhile, sauté onions in the same pan, on medium-high heat, until golden brown. Set aside.

Add the bread slices to the baking sheet. Top each bread slice with one slice of cheddar cheese. Bake for about 5 minutes until cheese is melted.  

Layer the steak, onions, and bell peppers onto each bread slice, and serve.

Nutrition Information

Serves: 4 |  Serving Size: 1 open-faced sandwich (1 1/8 cup onion-pepper mixture + 1 slice Italian bread + 60 grams cooked steak)

Per serving: Calories: 296; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 57mg; Sodium: 432mg; Carbohydrate: 18g; Dietary Fiber: 2g; Sugar: 2g; Protein: 20g

Nutrition Bonus: Potassium: 305mg; Iron: 12%; Vitamin A: 6%; Vitamin C: 36%; Calcium: 18% 

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Cauliflower Crust Margherita Pizza | Recipe

Cauliflower-Crust-Pizza

Classic Neapolitan toppings on a 21st-century crust: It’s pizza you can dig into while meeting your nutrition goals. The cauliflower crust is fully baked before toppings are added. Make the “dough” up to a day ahead for an easy weeknight dinner.

Cauliflower Crust Margherita Pizza

Ingredients

  • 1 recipe cauliflower pizza crust, baked
  • 1/3–1/2 cup tomato sauce
  • 6 ounces fresh mozzarella cheese, cut into 4–6 slices
  • 6 fresh basil leaves
  • 2 teaspoons olive oil (optional)

Directions

Arrange a rack in the top 1/3 of the oven. Preheat oven to 400°F.

Spoon on the tomato sauce and spread over the crust (the back of a spoon is a good tool for spreading). This may not seem like a lot, but beware, too much sauce turns the tender crust soggy.

Arrange the cheese evenly around the pizza. Add the basil leaves.

Bake until cheese melts and crust edges brown, 8–10 minutes.

Drizzle with olive oil, if you like. Cut into 6 slices and serve hot.

Nutrition Information

Serves: 3 |  Serving Size: 2 slices

Per serving: Calories: 299; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 62mg; Sodium: 502mg; Carbohydrate: 24g; Dietary Fiber: 7g; Sugar: 6g; Protein: 23g

Nutrition Bonus: Potassium: 787mg; Iron: 13%; Vitamin A: 14%; Vitamin C: 163%; Calcium: 20%

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