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Close-up of a Healthy Bowl with Protein, Veggies & Flavor featuring grilled chicken, sweet potatoes, avocado, and brown rice.

Healthy Bowls with Protein, Veggies & Flavor

This recipe provides a balanced meal featuring roasted sweet potatoes, seasoned chicken, and a creamy peanut dressing served over brown rice and fresh spinach. It is designed to be a satisfying and nutritious lunch option.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Lunch
Cuisine: American
Calories: 550
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Bowl
  • 1 large Sweet Potato Adds sweetness and color; can substitute with other potato varieties.
  • 1 large Red Onion Provides depth of flavor; can be replaced with shallots.
  • 2 tbsp Extra-Virgin Olive Oil For roasting and flavor enhancement; substitutes include grapeseed or avocado oil.
  • 1 tsp Kosher Salt Enhances all flavors; sea salt can be used.
  • 1 tsp Freshly Ground Black Pepper Adds spice; white pepper is a milder alternative.
  • 2 cups Boneless, Skinless Chicken Breasts Primary protein source; chicken thighs can be used for more flavor.
  • 1 tsp Garlic Powder Provide essential seasoning; fresh garlic can be used.
  • 1 tsp Ground Ginger Provide essential seasoning; fresh ginger can be used.
  • 1 Small Garlic Clove Fresh flavor boost; omit if using garlic powder.
  • 1 tbsp Juice of Lime Adds acidity and brightness; lemon juice can be substituted.
For the Dressing
  • 1/2 cup Creamy Peanut Butter Main ingredient for dressing; almond butter works as a nut-free alternative.
  • 2 tbsp Honey Adds sweetness; maple syrup can substitute for a vegan option.
  • 1/4 cup Reduced-Sodium Soy Sauce Provides umami flavor; tamari is a gluten-free option.
  • 1 tbsp Toasted Sesame Oil Enhances dressing flavor; substitutes include any mild oil.
For the Base and Toppings
  • 2 cups Cooked Brown Rice Hearty base; quinoa or cauliflower rice are alternatives.
  • 1 medium Avocado Adds creaminess and healthy fats; cucumber is a lighter option.
  • 2 cups Baby Spinach For freshness and nutrition; kale or arugula can be used.
  • 1/4 cup Fresh Cilantro Enhances flavor; can be omitted or replaced.
  • 2 tbsp Toasted Sesame Seeds For crunch and decoration; slivered almonds can be used.

Equipment

  • Oven
  • Skillet
  • Baking sheet
  • Mixing bowl

Method
 

  1. Preheat your oven to 400°F (200°C) for roasting the sweet potatoes.
  2. Toss the sweet potato cubes with olive oil, salt, and pepper; roast for 20–25 minutes.
  3. Season chicken breasts with garlic powder and ginger; cook in a skillet for 6–7 minutes per side.
  4. In a small bowl, whisk together peanut butter, honey, soy sauce, sesame oil, lime juice, and minced garlic until smooth.
  5. Serve the cooked chicken over brown rice with roasted sweet potatoes, spinach, and avocado.
  6. Drizzle the peanut dressing over the assembled bowl and top with sesame seeds and cilantro.

Nutrition

Calories: 550kcalCarbohydrates: 60gProtein: 32gFat: 22gSaturated Fat: 4gCholesterol: 75mgSodium: 700mgPotassium: 800mgFiber: 10gSugar: 10gVitamin A: 2500IUVitamin C: 30mgCalcium: 70mgIron: 2.5mg

Notes

This recipe focuses on whole foods to create a filling meal. Adjust the seasoning in the dressing to match your preference for sweet or savory flavors.

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