March Into Spring with A One-Bowl Meal!Print

The month of March brings us longer days and more daylight.  As we roll into Spring, most of us want to be outdoors longer and what better time than to adopt a one-bowl meal so you have the extra time and energy to enjoy more of that extra daylight. 

One-bowl meals are easy and can be made ahead of time.  The recipes can be doubled or tripled so you have them as “easy go to” meals when you would rather be enjoying the nicer weather.  Meal in a bowl also brings into play the healthy tips from our Heart Institute’s healthy nutrition guidelines and makes this recipe a low glycemic dish for those watching their sugar intake and it also includes adding more fruits and vegetables into your daily meal plan.  Here is an easy and nutritious one-bowl meal that will provide you with energy and give you extra time to enjoy the longer days.  Happy Spring!

INGREDIENTS

Sweet Potato Salad

  • 4 sweet potatoes (medium sized), scrubbed clean, peeled and cut into large chunks
  • 2 boneless, skinless chicken breasts cut into bite sized chunks
  • 3 cups baby spinach, rinsed
  • 3 Tablespoons of extra virgin olive oil
  • 1 large red onion, peeled and coarsely chopped
  • 2 leeks, whites and the light green part only, sliced and well rinsed
  • ½ cup low-sodium vegetable stock or water
  • 1 Tablespoon unsulfured molasses
  • 1/3 cup of raw, unsalted sunflower seeds, toasted
  • ½ cup of raisins soaked in hot water for one hour

Exotic Spice Mix

  • 1 teaspoon cumin seeds
  • 1 teaspoon black peppercorns
  • 2 teaspoons sweet paprika
  • 1 teaspoon cayenne pepper (optional)
  • 1 teaspoon ground cinnamon
  • ½ teaspoon anise seeds (optional)
  • ½ teaspoon ground nutmeg

DIRECTIONS

Sweet Potato Salad Directions: 

  1. Preheat oven to 350 F. 
  2. On a baking or roasting sheet lined with parchment paper, place the sweet potato chunks tossed in 1 tablespoon of the olive oil and roast for approximately 40 minutes.   Check with your fork to see that they are cooked. 
  3. Remove sweet potatoes from oven and set aside. 
  4. In a large frying pan, heat the remaining olive oil and add chicken pieces, chopped onion and leeks and sauté until the chicken juices run clear and the chicken is cooked through.   
  5. Add the vegetable stock or water and the molasses. 
  6. Add the baby spinach and bring this mixture to a boil, stirring frequently. 
  7. Reduce the heat and simmer until the liquid becomes thicker, about 8 minutes.  Remove from heat. 
  8. In a large glass bowl combine the potatoes with chicken and onion mixture. 
  9. Add the exotic spice mix and raisins.  Toss until well combined. 
  10. Serve and enjoy!

Exotic Spice Mix Directions:

  1. Toast all the spices in a medium sized frying pan over medium heat.  Do not use oil; toast the spices dry.
  2. You will soon begin to smell the wonderful aromas of the spices as the heat releases them. 
  3. Toast for several minutes but take care not to let the ingredients smoke.  Remove from the heat and cool. 
  4. Transfer cooled spices to a spice mill or food processor and pulse until you have a smooth, finely ground spice mixture. 
  5. Transfer the spice mix to a glass jar with a lid and seal. 
  6. Use in fragrant dishes with exotic overtones.