Completely satisfied new 12 months! Okay, the vacations are over, and in case you’re like most individuals chances are you’ll must get your consuming again on monitor. That’s why I can be posting a sequence of scrumptious, simple, wholesome protein bowls throughout the month of January. I’m beginning with this Hen and Tender Boiled Egg Protein Bowl!
(This submit comprises affiliate hyperlinks. I could make a fee from gross sales however your worth stays the identical.)
The Hen and Tender Boiled Egg Protein Bowl!
I actually battle with lunch. For me, breakfast is straightforward, dinner is a cinch, however actually on a regular basis I’m like “what do I need for lunch???” These protein bowls save the day for me. They hold me on the wholesome consuming monitor as every is excessive in protein and wholesome fat, and include restricted unrefined carbohydrates. So what’s within the Hen and Tender Boiled Egg Protein Bowl? Let’s get into it: to maintain it simple I exploit rotisserie hen and encompass it with quick grain brown rice, grated carrots, half an avocado, child arugula, pink pickled onions and final however undoubtedly not least, a mushy boiled (jammy) egg. This stunning bowl is dressed with a easy olive oil and lemon juice dressing. It’s obtained all the flavour profiles, savory (hen and egg), bitter (lemon juice), candy (pickled onions), bitter (arugula) and because of my favourite sea salt a pleasant chew of flaked sea salt! It’s easy, filling and finances pleasant.
Let’s Speak About The Well being Advantages of this Lunch Bowl:
The hen and eggs are loaded with protein, 15 grams and 12 grams respectively! That’s a complete of 27 grams of protein, so superior! The eggs, avocado and olive oil offer you heathy DHA and Omega 9 fat that assist the mind and the center. The arugula, carrots, lemon juice and brown rice supply nutritional vitamins, minerals, antioxidants and fiber. And at last, the pink pickled onions not solely add colour and taste, they assist with digestion by boosting helpful intestine micro organism, and they’re a pure anti-inflammatory! Successful throughout!
The Dressing and Jammy Eggs:
The dressing I exploit for this bowl could be very easy: olive oil, contemporary lemon juice, sea salt, and pepper. That’s it! I drizzle it over all the pieces besides the eggs. Should you like chances are you’ll sprinkle the eggs with somewhat Tabasco for some warmth. The eggs are cooked mushy boiled and simple to peel as a result of I exploit a way that’s foolproof, all suggestions are within the recipe under.
If You Wish to Eat Protein Bowls All Week …simply do some meal prep!
I wish to make extra rice and dressing than I would like for one bowl as a result of a number of of the bowl recipes on this sequence may have a number of of the identical elements, so it solely is sensible to batch cook dinner the rice and double, triple or quadruple the lemon dressing.
What you want: a good sea salt, a cheese grater, and as all the time, a very good knife!
A easy, tasty, nutritious lunch or dinner that’s excessive in protein and wholesome fat!
Course:
dinner, lunch
Delicacies:
American
Key phrase:
#simple dinner, wholesome lunch, lunch bowl, protein bowl
Servings: 1 serving
-
1/3
cup
quick grain brown rice cooked to bundle directions. I wish to make greater than I would like so I can have bowls all week. -
1
Tablespoon
olive oil -
1
Tablespoon
contemporary lemon juice - sea salt and pepper, to style
-
1/2
cup
chopped rotisserie hen, warmed -
1/2
cup
child arugula -
1/2
a ripe avocado, sliced -
1
carrot, shredded (on cheese grater) -
1
“jammy” mushy boiled egg -
2
Tablespoons
pink pickled onions
-
Prepare dinner rice to bundle directions. Whereas water heats, make dressing: in a small bowl whisk collectively olive oil, lemon juice a pinch of sea salt and some turns of freshly floor pepper. Put aside. When rice is midway via cooking time make eggs.
To make mushy boiled eggs:
-
Place a pot of water on excessive warmth (water ought to be excessive sufficient to cowl eggs by a minimum of an inch) When water is boiling, decrease warmth to a mushy boil, if the water is quickly boiling your eggs may crack.Use a spoon to softly decrease eggs in water. Gently boil for 7 minutes. Place a bowl of ice in sink and fill with chilly water. Place eggs in ice bathtub for 2 minutes. Peel and minimize in half.
-
Shred carrot with a cheese grater. Place warmed hen, arugula, sliced avocado, pink onions across the perimeter of bowl, place eggs within the heart. Drizzle all the pieces besides eggs with dressing. Sprinkle with somewhat sea salt and pepper if wanted. If desired, use tabasco sauce on eggs. Eat!
