I love a good grain bowl and this one is on regular rotation at my house. I often do some prep work on Sunday evenings for a couple of different versions of these by creating the simmer sauce, chopping the vegetables, cooking a batch of rice or other grain, then sautéing and simmering the protein. On busy weeknights, I reheat all these ingredients and arrange them in a bowl. If I alternate servings of these grain bowls with a homemade soup and salads with added protein, I feel like a week of healthy eating is all set.

I use chicken thighs for this dish because I think they’re more flavorful than chicken breasts. If you prefer, use tofu, cauliflower florets or a white fish such as cod instead of the chicken.

If you want to prepare your own sauce, I’ve included a recipe. This can be made ahead and kept in the refrigerator for a few days or frozen for later use. However, I won’t fault you if you choose to use jarred Indian simmer sauce. It’s a life saver and there are many varieties to choose from besides the tikka masala. This also comes in 13.5-ounce envelopes and it can all be found in the international aisle of the grocery store. If you have the time, make your own, and if you don’t, it’s OK.

Another prep-ahead tip is to cook a large batch of rice and then store it in Ziploc bags in the freezer.

This accompanying zippy drink can be frozen in ice cube trays and kept in the freezer as well. It’s great to have it on hand when you’re just looking for something to give you a lift, and it’s also a delicious tonic for cold and flu season. Ginger with lemon is always my go-to when I have a slight twinge of “something coming on” and the combination has never failed me. This beverage can be served hot or cold, and for extra good measure, add a pinch of cayenne.

Tikka masala bowl

1 tablespoon olive oil

1 1/2 pounds boneless chicken thighs, cut into 1-inch cubes

1 jar (15 ounces) or homemade tikka masala simmer sauce

1 pound broccoli, broken into florets

1 cup carrot, grated

Salt and fresh ground pepper to taste

2 1/2 cups cooked basmati rice

1/2 cup sliced almonds

4 tablespoons plain Greek yogurt

Cilantro or parsley for garnish, optional

In a large skillet over medium-high heat, heat olive oil and sauté chicken pieces seasoned with salt and pepper until browned and cooked through (5-10 minutes). Pour simmer sauce over the chicken, turn to low and cover, simmering for 20 minutes.

In a small saucepan, bring a couple of inches of salted water to a boil. Steam broccoli for 4-5 minutes until tender.

To assemble, divide cooked rice between four serving bowls, spoon chicken and sauce over rice. Add broccoli, grated carrot and almonds. Add a spoonful of yogurt and garnish with cilantro.

Yield: 4 servings

Masala sauce

1 medium onion, cut into large chunks

2 green Thai, serrano or cayenne chili peppers

1 (6-ounce) can tomato paste

3 cloves garlic

1 tablespoon garam masala

1 tablespoon dried coriander

1 1/2 teaspoons salt

1 1/2 teaspoons chili powder

1 1/2 teaspoons brown sugar

1/2 teaspoon cinnamon

1/4 cup water

1 (14.5-ounce) can tomatoes

Place onions in a food processor and chop slightly. Add peppers, tomato paste, garlic, garam masala, dried coriander, salt, chili powder, brown sugar and cinnamon. Add water, cover and process until smooth, scraping down sides of processor as needed.

Add tomatoes and pulse a few times.

Yield: 2 1/2-3 cups

Lemon-ginger refresher

2 1/2 ounces fresh ginger, very finely chopped

1/2 tablespoon lemon rind, finely grated

5 cups boiling water

2 tablespoons fresh lemon juice, or to taste

4 tablespoons superfine sugar or honey, or to taste

Lemon slices and fresh mint leaves

Place ginger and lemon rind in a heatproof container. Pour in boiling water, stir and allow to steep for at least 8 hours.

Strain into a large container and reheat just enough so the sweetener will dissolve easily. Stir in lemon juice and sugar, stirring until sugar dissolves. Taste and add more lemon juice and/or sugar if needed. Chill or reheat. Serve with lemon slices and mint.

Yield: 4 servings

Copy the Story Link

Comments are not available on this story.