chicken root vegetable bowl

This hearty and flavorful bowls filled with rosemary garlic maple roasted chicken, roasted beets, carrots, onion, brown rice, and a creamy maple balsamic dressing requires less than 10 minutes of prep time! This dish is a healthy meal the whole family will love!

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Preparation

1

Prepare and cook the rice: Heat the oven to 400F. In the sink, place the rice in a strainer and rinse it well. In a pot, add the brown rice, water (1 1/2 cup, 3 cup, 4 1/2 cups), salt (1/8 tsp, 1/4 tsp, 1/2 tsp) and pepper (1 pinch, 1/8 tsp, 1/4 tsp) and stir. Bring to a boil on high heat. Reduce the heat to low, cover and cook 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

2

Prepare the vegetables: Rinse and dry all produces. Peel the beets. Cut the onion, carrots and beets in 1 cm pieces.

3

Cook the vegetables: Place the onion, carrots and beet dices on a baking sheet lined with parchment or non stick-liner. Drizzle the vegetables with oil (1/2 tsp, 1 tsp, 1 1/2 tsp) , sprinkle with salt (1/4 tsp, 1/2 tsp, 3/4 tsp), vegetable spice blend and pepper (1/8 tsp, 1/4 tsp, 1/2 tsp). Place in the oven for about 5 minutes, then place the rosemary & garlic chicken breast on the baking sheet. Cook for about 20 minutes in the oven or until the vegetables are cooked through and the onion is starting to become golden. Cut the chicken in 1 cm slices.

Note: ensure the chicken is cooked to a minimum temperature of 165°F

4

Garnish & serve: Place the rice, chicken, spinach mix on individual plates. Top with roasted onion, beets & carrots. Garnish with mixed sprouts, creamy maple & balsamic dressing. Serve.

Bon Appétit!

Ingredients

Included

2 Portions

4 Portions

6 Portions

Brown Rice

1/2 cup

1 cup

1 1/2 cup

onion

1 small

1 medium

1 large

beet

150 gr

300 gr

450 gr

carrot

80 gr

160 gr

240 gr

rosemary garlic chicken breast

200 gr

400 gr

600 gr

spinach mix

50 gr

100 gr

150 gr

creamy maple dressing

1/3 cup

2/3 cup

1 cup

vegetable spice blend

1 tsp

2 tsp

3 tsp

Mixed sprouts

4 gr

8 gr

12 gr

Dr. Herrington's

Regina Naturopathic

BEETS
Using an anti-bacterial mouthwash, prevents the conversion of the active ingredient from beets and eliminates most beneficial effects.

Cooking with Kids

Cooking for kids?
Introduce new vegetables (e.g. beet) slowly to children. You can encourage children to cut the beet and add it to the dish to help them become more comfortable with this new ingredient. It is normal to take multiple exposure for children to become comfortable with a new food.

Making this recipe with kids?
Ask the child to help by completing step 2 & 4 :

Prepare the vegetables
Garnish & serve

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