This recipe will guide you to create delightful salad bowls filled with the wholesome goodness of brown rice, tender chicken, crispy asparagus, juicy cherry tomatoes, and creamy avocado. The ingredients are dressed with a herb-packed, tangy dressing that takes these bowls to the next level of deliciousness. This dish is a perfect blend of taste, texture, and nutrition.
The ingredients required for this recipe are fairly common and can be found in most supermarkets. However, if you're not a regular herb buyer, make sure to add basil, parsley, and chives to your shopping list. They play a crucial part in creating the flavorful dressing. Greek yogurt is another ingredient to look out for. It adds a creamy touch to the dressing while keeping it light and healthy.
Salad Bowls with Dressing Ingredients Explained
Asparagus: A spring vegetable that's packed with nutrients. Its bright green color and slightly crispy texture add a nice contrast to the salad bowls.
Chicken breasts: High in protein and versatile. Cooked until golden and sliced into strips.
Brown rice: Adds a hearty and healthy base to the salad bowls. Helps to keep you full for longer.
Avocado: Provides a creamy texture and is high in healthy fats.
Cherry tomatoes: Adds a pop of color and a burst of juiciness to the salad bowls.
Mayonnaise: Creates a creamy base for the dressing.
Greek yogurt: Adds tanginess to the dressing while keeping it light and healthy.
Basil, parsley, and chives: Fresh herbs that give the dressing a flavorful punch.
Lemon juice and garlic: Add tanginess and depth of flavor to the dressing.
One reader, Edie Moran says:
This salad bowl recipe is a game-changer! The combination of fresh asparagus, tender chicken, and creamy dressing is simply divine. The flavors are so well-balanced, and the dressing ties everything together perfectly. It's a go-to for a healthy and satisfying meal. Highly recommend trying it out!
Mastering Salad-Making Techniques
How to roast asparagus: Preheat the oven to 425°F. Toss the asparagus with 1 tablespoon of olive oil and season with salt and pepper. Bake for about 15 minutes or until the asparagus is tender.
How to cook chicken: Heat the remaining olive oil in a large skillet over medium heat. Season both sides of the chicken with garlic powder, dried oregano, salt, and pepper. Add the chicken to the hot skillet and cook until golden and cooked through, about 8 minutes per side. Remove from heat and let it rest for 10 minutes before slicing into strips.
How to make dressing: In a food processor, combine mayonnaise, yogurt, basil, parsley, chives, lemon juice, and garlic. Pulse until smooth, then season with salt and pepper to taste.
How to assemble bowls: Divide the rice between 4 serving bowls. Top with avocado, cherry tomatoes, cooked chicken, and roasted asparagus. Drizzle the dressing over each bowl and serve immediately.
How To Make Salad Bowls With Dressing
Dubbed as “Goddess Bowls”, this healthy salad rice bowl recipe is made with roasted asparagus, evenly seasoned chicken with Greek yogurt for the dressing.
Serves:
Ingredients
- ½lbasparagus,ends trimmed
- 2tbspextra virgin olive oil,divided
- kosher salt
- freshly ground black pepper
- 1lbchicken breasts,boneless skinless
- 1tspgarlic powder
- 1tsporegano,dried
For the Dressing:
- 1cupmayonnaise
- 1cupgreek yogurt
- 1½cupsbasil leaves,chopped
- ½cupparsley,chopped
- ¼cupchives,chopped plus more for garnish
- ¼cuplemon juice
- 2clovesgarlic,coarsely chopped
For the Bowls:
- 4cupsbrown rice,cooked
- 1avocado,sliced
- 1cupcherry tomatoes,halved
Instructions
-
Roast asparagus: Preheat oven to 425 degrees F.
-
On a large baking sheet, toss asparagus with 1 tablespoon oil and season with salt and pepper.
-
Bake until the asparagus is tender for about 15 minutes.
-
Heat remaining olive oil in a large skillet over medium heat. Season both sides of chicken with garlic powder, dried oregano, salt, and pepper.
-
Add chicken to the hot skillet and cook until golden and cooked through for about 8 minutes per side.
-
Remove from heat and let rest for 10 minutes before slicing into strips.
Dressing:
-
To a food processor, add mayonnaise, yogurt, basil, parsley, chives, lemon juice, and garlic. Pulse until smooth then season with salt and pepper to taste.
To assemble the bowls:
-
Divide rice between 4 serving bowls. Top with avocado, cherry tomatoes, cooked chicken, and roasted asparagus.
-
Drizzle dressing over each bowl.
-
Serve immediately.
Nutrition
- Calories: 1523.62kcal
- Fat: 78.40g
- Saturated Fat: 15.14g
- Trans Fat: 0.12g
- Monounsaturated Fat: 27.24g
- Polyunsaturated Fat: 32.50g
- Carbohydrates: 159.62g
- Fiber: 12.74g
- Sugar: 5.51g
- Protein: 46.89g
- Cholesterol: 104.67mg
- Sodium: 1464.48mg
- Calcium: 193.50mg
- Potassium: 1357.01mg
- Iron: 7.07mg
- Vitamin A: 133.25µg
- Vitamin C: 33.92mg
Expert Advice for Elevating Your Salad Game
When roasting asparagus, it's important to not overcrowd the baking sheet. Giving each spear some space allows the hot air in the oven to circulate evenly, ensuring the asparagus cooks uniformly and achieves a nice, caramelized exterior. Overcrowding can lead to steaming instead of roasting, resulting in a softer and less flavorful outcome.
Time-Saving Hacks for Quick and Easy Salad Bowls
Prep ahead: Chop vegetables and marinate the chicken the night before to save time on the day of cooking.
One-pot cooking: Consider using a multi-cooker or a large skillet to cook the rice, chicken, and asparagus simultaneously, saving time on cleanup.
Batch cooking: Make a larger quantity of the dressing and store it in the refrigerator for future use, cutting down on prep time for future meals.
Efficient assembly: Organize all the ingredients and equipment before starting to assemble the salad bowls for a smoother and quicker process.
Quick cooking methods: Consider using a pressure cooker or an air fryer to cook the chicken and asparagus quickly, saving time without compromising flavor.
Substitute Ingredients For Salad Bowls With Dressing Recipe
asparagus - Substitute with green beans: Green beans can provide a similar crunch and texture to asparagus in the salad bowl.
extra virgin olive oil - Substitute with avocado oil: Avocado oil has a similar light and fruity flavor, making it a suitable alternative for dressing.
kosher salt - Substitute with sea salt: Sea salt can provide a similar level of salinity and texture to enhance the flavor of the salad.
freshly ground black pepper - Substitute with white pepper: White pepper can provide a milder and slightly different flavor profile while still adding a peppery kick to the dish.
mayonnaise - Substitute with vegan mayonnaise: Vegan mayonnaise can be used as a dairy-free alternative, providing a creamy texture and tangy flavor for the dressing.
greek yogurt - Substitute with coconut yogurt: Coconut yogurt can offer a similar creamy and tangy base for the dressing, suitable for those avoiding dairy products.
basil leaves - Substitute with cilantro: Cilantro can provide a fresh and herbaceous flavor to the dressing, adding a different aromatic element to the dish.
parsley - Substitute with mint: Mint can offer a refreshing and slightly sweet flavor, complementing the other ingredients in the dressing.
chives - Substitute with green onions: Green onions can provide a mild onion flavor and a similar texture to chives in the dressing.
lemon juice - Substitute with lime juice: Lime juice can provide a tangy and citrusy flavor, adding a refreshing twist to the dressing.
garlic - Substitute with shallots: Shallots can offer a milder and slightly sweet flavor compared to garlic, adding a different depth to the dressing.
brown rice - Substitute with quinoa: Quinoa can provide a similar nutty flavor and texture, serving as a nutritious base for the salad bowl.
avocado - Substitute with mango: Mango can offer a sweet and tropical flavor, adding a unique twist to the salad bowl.
cherry tomatoes - Substitute with sliced bell peppers: Sliced bell peppers can provide a similar crunch and juicy texture, adding a pop of color and flavor to the salad bowl.
Plating Ideas for a Beautiful Salad Presentation
Elevate the asparagus: Gently arrange the roasted asparagus in a circular pattern, creating a visually appealing base for the dish.
Artfully place the chicken: Arrange the sliced chicken on top of the asparagus, ensuring each piece is placed with precision and care.
Drizzle the dressing: Using a squeeze bottle, delicately drizzle the creamy dressing in a zigzag pattern over the chicken, creating an elegant and artistic presentation.
Garnish with fresh herbs: Sprinkle freshly chopped chives and parsley over the dish, adding a pop of vibrant green color and a touch of freshness.
Position the avocado and cherry tomatoes: Carefully place the avocado slices and cherry tomatoes around the dish, creating a balanced and visually appealing composition.
Add a final touch of elegance: Lightly dust the entire dish with a pinch of freshly ground black pepper, adding a subtle yet sophisticated finishing touch.
Essential Kitchen Tools for Crafting the Perfect Salad
Food processor: A food processor is a versatile kitchen appliance used for chopping, slicing, shredding, and pureeing ingredients. It's great for making dressings, sauces, and pesto.
Baking sheet: A baking sheet is a flat, metal pan used for baking and roasting foods in the oven. It's essential for roasting the asparagus in this recipe.
Skillet: A skillet, also known as a frying pan, is a flat-bottomed pan used for frying, searing, and sautéing ingredients. It's perfect for cooking the chicken in this recipe.
Mixing bowl: A mixing bowl is used for combining ingredients and tossing them together. It's essential for mixing the dressing and assembling the salad bowls.
Knife: A sharp knife is necessary for slicing the chicken, avocado, and other ingredients with precision.
Cutting board: A cutting board provides a stable surface for cutting and preparing ingredients, protecting your countertops and ensuring safety while using a knife.
Oven: An oven is used for roasting the asparagus and baking various dishes. It's an essential appliance for cooking in the kitchen.
Food processor: A food processor is a versatile kitchen appliance used for chopping, slicing, shredding, and pureeing ingredients. It's great for making dressings, sauces, and pesto.
Citrus juicer: A citrus juicer is used for extracting juice from lemons or other citrus fruits, which is essential for making the dressing in this recipe.
Preserving the Freshness: Storing and Freezing Salad Bowls
- To store the salad bowls, place them in an airtight container or cover them tightly with plastic wrap. Refrigerate for up to 3-4 days.
- If you want to store the components separately, keep the brown rice, roasted asparagus, cooked chicken, and cherry tomatoes in separate airtight containers in the refrigerator. They will stay fresh for up to 4 days.
- The avocado is best added just before serving to prevent browning. If you need to store it, brush the cut surface with lemon juice and wrap it tightly in plastic wrap.
- The dressing can be stored in a jar or airtight container in the refrigerator for up to 5 days. Give it a good shake or stir before using.
- For longer storage, you can freeze the cooked chicken and brown rice.
- Let the chicken and rice cool completely before transferring them to freezer-safe bags or containers.
- Squeeze out as much air as possible to prevent freezer burn.
- Label the containers with the date and contents.
- Freeze for up to 2-3 months.
- To thaw, place the frozen chicken and rice in the refrigerator overnight or use the defrost setting on your microwave.
- Reheat the chicken and rice in the microwave or on the stovetop until heated through.
- Assemble the salad bowls with the thawed and reheated components, along with fresh asparagus, avocado, and cherry tomatoes.
- Drizzle with the dressing and enjoy your meal prep creation!
Reviving Leftover Salad: Tips and Tricks
- The best way to reheat leftover salad bowls with dressing is to separate the components and reheat them individually. This will help maintain the texture and flavor of each ingredient.
- Remove the chicken, asparagus, and any other toppings from the brown rice and set them aside. Place the rice in a microwave-safe bowl and cover it with a damp paper towel. Microwave on high for 1-2 minutes, or until heated through.
- To reheat the chicken, place it in a skillet over medium heat and cook for 2-3 minutes on each side, or until warmed through. Alternatively, you can microwave the chicken for 1-2 minutes, or until heated to your liking.
- For the asparagus, you can either microwave it for 30-60 seconds or sauté it in a pan with a little olive oil over medium heat for 1-2 minutes.
- If you have any leftover avocado or cherry tomatoes, it's best to use fresh ones for the reheated salad bowl. However, if you need to use the leftovers, make sure to store them properly in an airtight container in the refrigerator.
- When you're ready to assemble the reheated salad bowl, place the warm brown rice in the bottom of the bowl, followed by the reheated chicken and asparagus. Top with fresh avocado and cherry tomatoes.
- If your leftover dressing has been stored separately, give it a good stir before drizzling it over the reheated salad bowl. If the dressing was already mixed into the salad, you may want to add a little extra to refresh the flavors.
- Serve the reheated salad bowl immediately and enjoy your delicious, refreshed meal!
Fascinating Trivia About Salad Bowls and Dressings
The recipe's dressing includes a variety of fresh herbs, such as basil, parsley, and chives, which not only add flavor but also provide essential nutrients.
Budget-Friendly Salad Bowls: Is This Recipe Cost-Effective?
This chicken and asparagus salad bowl recipe is quite cost-effective for a household. The ingredients, including asparagus, chicken breasts, and brown rice, are relatively affordable and versatile. The use of simple, fresh ingredients like avocado and cherry tomatoes enhances the dish without breaking the bank. The homemade basil dressing adds a gourmet touch without the expense. Overall, this recipe rates an 8 for cost-effectiveness. The approximate cost for a household of 4 people is around $25, making it a budget-friendly and delicious option.
Is This Salad Recipe Healthy or Not?
This salad bowl recipe has both healthy and unhealthy elements. Let's break it down:
Healthy ingredients:
- Asparagus is low in calories and packed with nutrients like fiber, folate, and vitamins A, C, and K
- Chicken breast is a lean protein source
- Brown rice provides complex carbohydrates and fiber
- Avocado offers healthy fats and fiber
- Cherry tomatoes are rich in antioxidants and vitamin C
Less healthy aspects:
- The dressing contains a significant amount of mayonnaise and Greek yogurt, which can be high in calories and saturated fat
- The portion sizes of the ingredients are not specified, making it difficult to control calorie intake
To make this recipe healthier, consider these suggestions:
- Reduce the amount of mayonnaise in the dressing and replace some of it with additional Greek yogurt or mashed avocado for a creamy texture with less saturated fat
- Use a mix of brown and cauliflower rice to increase the vegetable content and lower the overall carbohydrate intake
- Add more colorful vegetables like bell peppers, carrots, and red onions to boost the nutrient profile and fiber content
- Use a smaller amount of the dressing or serve it on the side to allow individuals to control their portion size
- Opt for grilled or baked chicken instead of pan-frying to reduce the oil content
- Include a variety of leafy greens like spinach, kale, or mixed greens to increase the vitamin and mineral content of the bowls
By making these adjustments, you can transform this salad bowl into a more balanced and nutritious meal that still satisfies your taste buds. The key is to focus on incorporating a wide range of colorful vegetables, lean proteins, and healthy fats while being mindful of portion sizes and preparation methods.
Our Editor's Take on This Delightful Salad Bowl Recipe
This recipe is a delightful combination of flavors and textures. The roasted asparagus adds a lovely earthy note, while the seasoned chicken brings a savory element. The creamy dressing, with its blend of herbs and tangy lemon, ties everything together beautifully. The addition of brown rice, avocado, and cherry tomatoes adds a satisfying heartiness to the dish. Overall, this recipe offers a well-balanced and satisfying meal that is both nutritious and delicious.
Enhance Your Salad Bowls With Dressing Recipe with These Unique Side Dishes:
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Appetizers and Desserts: The Ideal Bookends for salad bowls with dressing recipe
Why trust this Salad Bowls With Dressing Recipe:
This recipe offers a delightful combination of fresh and flavorful ingredients, ensuring a satisfying meal experience. The chicken is cooked to perfection with a blend of aromatic spices, while the roasted asparagus adds a delightful crunch. The creamy and herby dressing brings a burst of refreshing flavors, complementing the wholesome brown rice and creamy avocado. With the use of high-quality ingredients such as Greek yogurt and extra virgin olive oil, this recipe promises a delicious and nutritious dining option for all occasions.
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