Recipe: Super Healthy Chicken Bowl 

I love starting the week with an ultra-healthy meal, so this week I tweaked a recipe that I found in Fitness magazine. I omitted some ingredients and went about a few things my own way. The recipe called for a rotisserie chicken, and lately I have been into baking my own chicken instead of buying one already cooked.  I do this mainly because grocery store rotisserie chickens are tiny and it is cheaper to buy a big one whole and cook it yourself. This leaves lots of leftover chicken so boyfriend can use it on nights I do not provide enough (or any) meat in our dinner.  This time, I cooked it in the crock pot so it was ready when I got home from practice. And by “I cooked” I mean that I prepped it and left it for boyfriend to get going during the day. 

So. 

Super Healthy Chicken Bowl

Serves 2 

  • 1 whole chicken
  • 1/2 onion, in large chunks
  • 6-7 whole garlic cloves
  • Mrs. Dash salt-free blend
  • 1 head cauliflower, chopped or one package pre-cut cauliflower (I always just grab one of the tubs at Kroger)
  • 2 Tbsp almond milk (or skim milk)
  • 1 Tbsp unsalted butter
  • 4 c. baby spinach
  • 1-2 Tbsp lemon juice

For the chicken:

Early in the day, pat chicken dry and remove all that stuff that’s in the chicken (gizzards, etc.). Stuff onion chunks and 3-4 whole garlic cloves into the chicken. Season with salt, pepper, and Mrs. Dash. Set in top of 4 aluminum foil balls (to hold it up) in a large crock pot. Cook on HIGH for 4-5 hours.

When the chicken is done, boil a large pot of water. When it reaches a rolling boil, add cauliflower and 2 whole cloves of garlic. Boil for about 15 minutes, or until the cauliflower is tender. Drain.

While cauliflower is boiling, mince the remaining (1) garlic clove. While cauliflower is draining, add a tiny swirl of olive oil to a large skillet. Add minced garlic and sauté for about 30 seconds on medium-high heat. Add spinach and sauté for about 2 minutes, then finish with lemon juice and salt and pepper. 

After cauliflower is drained, add butter and milk, along with salt and pepper. Mash with a hand mixer. 

Whew! Now, just layer spinach, cauliflower, and about 3 oz. (1/3 c.) of the chicken. Top with more salt and pepper if necessary and marvel at how healthy you are. Then start thinking about what kind of a snack you will have later, but mostly focus on the healthy thing. 

This sounds harder than it really is. Honestly, once the chicken is done the rest takes 15 minutes (plus boiling time), tops. This is great for a quick weeknight meal and you can use the leftover chicken later in the week. 

  

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