Protein is so in right now, but trust me, it’s for good reason. It builds and repairs tissues, strengthens muscles and bones, boosts metabolism, balances blood sugar, regulates hormones, supports immune function, and, when prepared right, tastes great. Consuming adequate protein is essential for overall health, preventing muscle loss, and improving satiety. With the benefits I’ve felt and seen personally, for me, this “trend” is here to stay (like high-waisted jeans).
A couple of keys to seeing all the benefits of appropriate protein consumption (about 1 oz per lb of bodyweight is a good place to start, then tweak up or down from there based on your unique needs) are balancing with nourishing carbs (yes, they’re good) and plenty of flavor (to make the change stick).
Enter balanced bowls of goodness like this peanut sauce protein bowl – yet another balanced bowl I am eating on repeat over here to get in protein without getting bored. Nourishing carbs (choose your adventure with sweet potato and/or rice), so much flavor, and of course, plenty of protein too.
I hope you enjoy this one too! Feel free to double, triple, or more this recipe for a delicious family dinner.
peanut sauce protein bowls
WHAT YOU NEED:
- 1/2 large sweet potato, cubed*
- OR 1/4 cup sprouted brown rice** (I get ours from Thrive Market)
- 1 cup broccoli (I’ve been buying bags of frozen organic broccoli from Costco for extra ease)
- 5+ ounces skinless chicken breast or thighs cut into thinner cutlets (or pounded thin)
- avocado oil spray or a couple drizzles of olive oil (Save 15% on Paleovalley’s olive oil)
- 2 tablespoons peanut sauce (or easy button it with Naked and Saucy brand from Thrive Market)
- 1 teaspoon garlic powder
- 1 teaspoon ginger powder (or ginger paste from Thrive Market)
- 1 teaspoon chili powder (optional)
- 1-2 teaspoons sea salt
- 1/4 cup pink pickled onions
- 1 ounce feta
- a sprinkling of peanuts (or I love the Sweet & Spicy Sichuan Cashews from Thrive Market)
*I’ve also been taking the easy button route lately and roasting whole sweet potatoes with the skin on; then, when it’s meal time, I peel, slice thin, and do a quick pan sear on both sides. It’s delicious (but not crispy like cubing and roasting).
**Feel free to swap in rice for the potatoes, making for another delicious variation of this bowl – or use both (but maybe decrease the amount of each to maintain balance).
WHAT YOU DO:
Preheat the oven to 415 F and pull out a large baking sheet.
Spray cubed sweet potatoes with avocado oil or drizzle a little olive oil, sprinkle with a little garlic powder, ginger, chili powder, and sea salt; then toss to coat.
Spread the potatoes out with plenty of space on a sheet pan and bake for 10 minutes.*
Meanwhile, toss your broccoli in a little oil, garlic powder, and sea salt, and drizzle 1 tablespoon of peanut sauce + a sprinkle of sea salt on your chicken.
Pull out the potatoes, give them a good stir/flip, add the broccoli and chicken to the baking sheet, and roast for another 20-ish minutes until broccoli is crispy to your liking and chicken is cooked through.
Add the broccoli, potatoes*, and chicken to a bowl, top with pickled onions, drizzle with the second tablespoon of peanut sauce, sprinkle with feta and peanuts, and ENJOY!
*Alternatively, cook rice up while your chicken and broccoli bake and use that as the base of your bowl.
Let me know what you think. Happy nourishing!
♡ Laura
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