Meal Prep Summer Power Bowls: Three Ways



It's no secret I love a good power bowl. They're even better in the summer heat when the idea of cooking is WAY less appealing, but you don't want to continually rely on takeout and your family isn't into sandwiches at every meal. Power bowls are easy to meal prep, and easy to throw together on the fly. I would also argue that any of these three are perfect with the elements warm, or cold. So what are you waiting for? To make these power bowls, I started by making up one big batch of shredded chicken. Shredded chicken is one of my FAVORITE super-versatile ingredients to use in multiple recipes, and it's ridiculously simple to make on the stovetop, in the slow cooker or instant pot.



Shredded Chicken three ways:

1 pound chicken (I usually like using chicken breast but you can use thighs or whole chicken) Water or broth, enough to cover the chicken Pinch of salt if using water


Stove top: In a pot, heat water or broth. Add chicken pieces (ensure they are fully covered). Bring it to a boil and let it simmer for 5-10 minutes or until chicken turns pale white inside and out. DO NOT OVER COOK! Strain and using two forks shred the meat.

Instant Pot: Place in instant pot and cook on high pressure 10 minutes. Let release naturally for 10 minutes. Cool and shred.

Slow Cooker: Place in slow cooker and cook on low 4-6 hours. Cool and shred.



POWER BOWL 1: MEDITERRANEAN FRESH BOWL


Elements: Shredded Chicken

Greens of choice (I used watercress)

Feta cheese

Simple Tomato + Cucumber Salad (see below)

Flat bread, pita or naan (I like to throw it on the grill for a minute for extra flavor and crispness) Gluten-free option: serve on a bed of quinoa

To top: reduced balsamic


SIMPLE TOMATO + CUCUMBER SALAD

1 pint grape tomatoes (I love using multicolor), halved (quartered if large)

1 medium english cucumber, diced small 1/4 cup (packed) fresh basil, chiffonade

High quality olive oil

sea salt


1. Toss together tomatoes, cucumber and basil. Drizzle with olive oil, season with sea salt and let sit to let flavors combine at leas 5 minutes before serving. If ingredients are fresh, keeps well in the fridge for 2-3 days.



POWER BOWL 2: SOUTHWESTERN CRUNCH BOWL

Elements:

Shredded Chicken Black Beans (canned or cooked, drained and rinsed) Corn (frozen and defrosted-- I love to throw it on a grill pan for a few) Halved grape tomatoes

Sliced Cucumbers

Cilantro Pumpkin seeds Quick Pickles (see recipe, below)

Creamy Cashew Avocado Lime Sauce (see recipe, below)



QUICK PICKLES: 1 large red onion, sliced thin 1/2 cup vinegar

1/2 cup water

1/2 cup coconut sugar

1 tbsp sea salt


1. Combine vinegar, water coconut sugar and sea salt into a small pot with a lid. Stir to combine.


2. Add onions and bring to a rolling simmer. Let simmer for five minutes. Turn off heat, cover and let sit 10-15 minutes. Let cool and store in fridge.



CREAMY CASHEW AVOCADO LIME SAUCE 1/3 cup cashews 1/2 cup water (more as needed)

1 whole ripe avocado

juice and zest of 1 lime

1/2 tsp cumin pinch sea salt

pinch cayenned pepper


1. Add cashews and water to the bottom of a food processor or blender. Blend until smooth. Combine rest of ingredients. Blend well until combined. Add more water if needed to thin. Season with lime juice and sea salt.

Optional: just top with a scoop of guac or some sliced avo.



POWER BOWL 3: SUNNY SUMMER SALAD BOWL WITH CHICKEN

Look Familiar? Take my simple sunny summer salad bowl with easy salad dressing and add some shredded chicken. Voila- a more complete meal, without any extra cooking. My kind of summer meal!


MEAL PREP PLAN: - Cook Shredded Chicken

- Cook Quinoa

- Make quick pickles

- Slice tomatoes + cucumber for mediterranean salad and southwestern bowl

- Cook or drain and rinse black beans

- Defrost and/or grill corn

- Make avocado lime sauce

- Make easy salad dressing


Other meal ideas: Leftover black beans, corn and quick pickles can be made into tacos or salad

Leftover quinoa can be used for quinoa salad

Leftover shredded chicken can be used for peanut chicken salad, or use quinoa + chicken for quinoa fajita casserole




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© 2020 Kristin Rugg Dovbniak for Healthy Mama Kris. All Rights Reserved. Terms of Use

Headshots Marie Guagliardo Photography & Sarah Zollo Portraits