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Hollywood Beat magazine Test Kitchen

Protein Forward Whole Food Power Bowl

This recipe reflects the core of the updated food pyramid. Whole foods. Simple prep. Balanced nutrition.

Servings: 2 bowls | Difficulty: Easy | P R I N T

PREP TIME: 15 minutes | COOK TIME: 20 minutes | TOTAL TIME: 35 minutes 

Ingredients

• 2 salmon fillets or boneless chicken thighs, about 4 to 5 ounces each
• 1 cup cooked quinoa or farro
• 1 medium sweet potato, cubed
• 2 cups leafy greens, spinach or kale
• 1 cup cherry tomatoes, halved
• 1 cup sliced cucumber
• 2 1/2 tablespoon extra-virgin olive oil, separated
• Salt and pepper to taste

Yogurt sauce
• 1 cup full fat plain Greek yogurt
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 small garlic clove, minced
• Salt to taste

Optional toppings
• Avocado slices
• Chopped nuts or seeds

Directions

1. Heat oven to 400 degrees F.
2. Toss sweet potato with one tablespoon olive oil, salt, and pepper. Roast for about 25-30 minutes, until tender, flipping halfway through.
3. Pat protein dry. Season salmon or chicken with salt and pepper.
4. Preheat your pan on med-high heat for about two minutes. Add 1 ½ tablespoons of olive oil to the pan when hot.
5. Pan-sear salmon, skin side up, about 4 to 5 minutes per side, depending on how thick your salmon fillet is. Salmon is done when it flakes easily with a fork.
6. If using boneless chicken thighs, cook for 6 to 7 minutes per side or until no longer pink.
7. Warm quinoa or farro if needed.
8. Whisk yogurt sauce ingredients until smooth.
9. Build bowls. Start with grains, vegetables, and sweet potatoes. Add protein. Finish with yogurt sauce and optional toppings.

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Tips & Substitutions:

• Cook extra grains ahead of time to save prep during the week.
• Roast vegetables in batches for faster meals.
• Season protein simply to keep flavors clean.

Substitutes
• Swap salmon for eggs, steak, or tofu.
• Use brown rice instead of quinoa or farro.
• Replace sweet potato with squash or carrots.
• Use kefir or cottage cheese blended smooth if Greek yogurt is not available.

Suggestions for making
• Serve for lunch or dinner.
• Pair with water or unsweetened iced tea.
• Keep ingredients separate for easy meal prep.
• Adjust portion sizes based on your activity level.

📊 Nutritional Info per serving:

• Calories: about 550
• Protein: about 38 grams
• Fat: about 28 grams
• Carbohydrates: about 35 grams
• Fiber: about 8 grams
• Added sugar: 0 grams
  (Values may vary.)