Ingredients
Protein
- 15.5 oz can of beans OR 1 lb fish/chicken, canned fish, canned chicken, tofu, tempeh *see notes for more information
Grain
- 1 cup cooked brown rice, blé, sorghum, barley or quinoa
Vegetables
- 1 lb roasting vegetables (zucchini, onion, peppers, broccoli, cauliflower, brussels sprouts, eggplant, etc)
Oil
- 1 Tablespoon canola, avocado, sesame, peanut or light olive oil
Seasoning
- 1 teaspoon dried herbs or spice of choice (ground cumin, Italian seasoning, paprika etc.)
Greens
- 8 oz spinach, mixed greens, romaine, kale etc.
Dressing
- ½ cup dressing of choice *see notes for a simple recipe
Salt
- 1 teaspoon table salt, divided (or 2 teaspoons kosher salt)
Toppings
- ½ cup dried fruit or chopped nuts (optional)
Instructions
Step 1
Preheat oven to 400 degrees Fahrenheit.
Step 2
Rinse and strain beans, or chop raw fish/chicken into about 1" cubes.
Step 3
Rinse and chop vegetables. Combine vegetables and beans (or fish or chicken) onto a sheet pan.
Step 4
Pour 1 Tablespoon oil over the vegetables and beans/chicken/fish. Sprinkle evenly with ½ teaspoon table salt (1 teaspoon kosher salt), 1 teaspoon of your seasoning of choice, and black pepper to taste.
Step 5
Mix the vegetables and beans/chicken/fish well, with your hands, to coat everything with the oil, salt, pepper and seasoning.
Step 6
Roast for 30 minutes.
Step 7
While roasting, combine your grains and greens into a large bowl. Pour dressing over top, along with ½ teaspoon table salt (1 teaspoon kosher salt). Mix well to coat the grains and greens.
Step 8
Once the vegetables and protein are cooked, divide the greens/grains combination between 4 bowls or plates. Top with the vegetables and protein, divided equally amongst the portions.
Step 9
Top with dried fruit or nuts, if using.
Notes
Protein Options:
Choose boneless, skinless chicken for this recipe, or remove the skin before servings.
You may also use hard-boiled eggs instead of beans, chicken or fish. Simply cook and peel 8 hardboiled eggs, cut in half, and top each bowl with 4 pieces (2 eggs per person).
You may use ground chicken, turkey or lean beef (93% lean). Cook separately, and top the salads with the ground meat.
Dressing Recipe
Oil - ¼ cup olive oil or other oil of choice
Vinegar - 2 Tablespoons red wine, apple cider, white wine, balsamic, or lemon juice
Mustard - 1 Tablespoon dijon (optional)
Garlic - 1 clove, minced, or ½ teaspoon garlic powder (optional)
Put all ingredients in a jar and shake to combine.
*Nutrition facts below will vary depending on which protein and which grain is used.
