Eggroll in a Bowl

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Looking for a quick and easy dinner? This healthy and delicious eggroll in a bowl with ground chicken or tempeh is a tasty meal that’s easy to put together!

The protein-rich ground chicken (or tempeh) compliments the fresh flavors from the carrots, cabbage and ginger. With 30+ grams of protein per serving you can easily stay fueled and support your training goals. This dish can be served alone, with rice or pasta, or inside a wrap. You can customize it by adding in veggies of choice, red chili flakes to spice it up, or alternate toppings.

One of the things I love about this dish are the vibrant colors of the different veggies. These pigments from the colors indicate the special disease-fighting phytonutrients found inside (1).

Phytonutrients, such as carotenoids which can be found in carrots (2), and anthocyanins which are found in purple cabbage (3), are plant nutrients with bioactive food components. These play an important role in supporting our immune system and have been shown to be anti-microbial, anti-inflammatory and anti-oxidant (4).

Eating more vegetables – and eating a VARIETY of them can support your immune system and protect against heart disease, osteoporosis, cancer, diabetes and much more (2). This recipe contains several servings to help boost your daily intake.

This quick and easy dinner is perfect when I’m short on time, and it makes a great lunch throughout the week too!

Enjoy!


Eggroll in a Bowl

Yield: 4 servings

You will need: Cutting board and knife, measuring spoons and cups, large skillet with a lid, large kitchen spoon

KeyT=Tablespoon; tsp=teaspoon

Ingredients:

  • 1 1/2 lbs ground chicken (or 16 oz tempeh, crumbled)
  • 1 T olive oil
  • 2 T minced ginger
  • 1 T minced garlic
  • 1 cup diced onion
  • 2 medium carrots, shredded
  • 1 cup baby bok choy
  • 1 cup purple cabbage, thinly sliced
  • 1 small zucchini, cut in half lengthwise then sliced into half rounds
  • 1 tsp red chili flakes (optional)
  • 1 tsp black pepper
  • 1 tsp coconut aminos or tamari
  • 3 green onions, sliced (for garnish)

Directions:

  1. In a large frying pan with a lid, add the olive oil and onions and cook on medium heat covered, stirring occasionally until translucent, about 5-10 minutes.
  2. Add in the ginger and garlic and stir to coat with oil, then add the ground chicken and cook covered for 8-10 minutes.
  3. When the chicken is mostly done, add the coconut aminos, pepper, chili flakes, carrots and cabbage. Stir, cover and allow to cook for 3-5 minutes.
  4. Then add the bok choy and zucchini and stir everything together one last time, cover and cook for 2 more minutes.
  5. Garnish with green onions and serve with rice, rice noodles or a wrap.

*Note: Feel free to use different vegetables if that’s what you have on hand or to suit your preferences

Nutrition Facts

Serving Size: 1 portion

Servings per Recipe: 4

Calories per Serving: 372

Protein: 33 grams

Carbohydrates: 14 grams

Fat: 21 grams

I hope you enjoy this fresh and delicious recipe! Let me know how you like it in the comments below!


Make your life easier with a plan for dinner every night of the week!

My Dinner Plan includes 6 months (that’s 24 weeks worth) of menu plans, recipes and what I call “smart grocery lists” which you create with a click of a button from inside the recipes you want to make!

  • You’ll save time on planning what to cook week after week, and save time spent at the store since you’ll know exactly what you need.
  • You’ll eat healthier with balanced and tasty meals (your choice of Omnivore or Vegetarian menu) that include all the nutrients you need to fuel your active lifestyle.
  • You’ll save money on food costs with menus that have been strategically thought out in advance with complementary ingredients so you can avoid buying extra stuff you don’t need – while still enjoying plenty of variety and flavorful dishes.

Check it out RIGHT HERE!

References:

  1. Sharma S, Katoch V, Kumar S, Chatterjee S. “Functional relationship of vegetable colors and bioactive compounds: Implications in human health”. J Nutr Biochem. 2021;92:108615. doi:10.1016/j.jnutbio.2021.108615 Web. https://pubmed.ncbi.nlm.nih.gov/33705954/
  2. Liu, Rui Hai. “Health-promoting components of fruits and vegetables in the diet.” Advances in nutrition (Bethesda, Md.) vol. 4,3 384S-92S. 1 May. 2013, doi:10.3945/an.112.003517 Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650511/
  3. Wallace, Taylor C. “Anthocyanins in cardiovascular disease.” Advances in nutrition (Bethesda, Md.) vol. 2,1 (2011): 1-7. doi:10.3945/an.110.000042 Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042791/
  4. Gupta C, Prakash D. “Phytonutrients as therapeutic agents”. J Complement Integr Med. 2014;11(3):151-169. doi:10.1515/jcim-2013-0021 Web. https://pubmed.ncbi.nlm.nih.gov/25051278/

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