Home Recipes Veggie Super Food Bowl – Family Meals On A Budget

Veggie Super Food Bowl – Family Meals On A Budget

written by Shelley Marsh 28/07/2014
Budget Meals - Veggie Super Food Bowl

Our second winter family meal on a budget is from the lovely  Hope from Nanny Shecando!  Hope is a professional Nanny who looks after four children, so she really knows how to put a family meal together.  Over to you Hope!

Hi, Hope here from Nanny SheCanDo. When Shelley put forth this big week of recipe ideas, I was dead keen but also stuck for inspiration. What should I share? Something I usually cook for my nanny kids? In that case, you could expect plain pasta and cheese. I don’t know about you, but that’s just a bit boring! Something from the parents’ dinners, and it’d be “throw anything you can find onto a pizza base and call it dinner.” And if the boyfriend had a say, it’d be a mushroom risotto in the thermomix. But the lovely Sheridan Anne has already taken care of an Italian risotto this week.

So instead I’ve whipped up my quick and easy Veggie Super Food Bowl. This is one of my mid-week “throw together” meals. They’re meals I turn to when I’m not in the mood to spend any longer than absolutely necessary in the kitchen. Considering that I often find myself making three different meals of an evening at work before coming home to see to my own dinner, an easy and nutritious meal is usually the best I can do. The Jamie Oliver banquets wait until the weekend!

Plus, given that I often find myself snacking on peanut butter sandwich crusts at work instead of stopping to make a decent lunch, the Veggie Super Food Bowl is a great way to maximise the nutrient goodness at dinnertime. I most often use Freekah or Quinoa, however brown rice, normal white rice and couscous also work well.

Note: I do add grilled chicken to the Veggie Super Food Bowl if I’m cooking for the kids at work (not that they do more than screw their noses up at it) and when at home with the boyfriend.

Serves: 4 people

Preparation Time: 15 minutes

Cooking Time: 25 minutes

Budget Meals - Veggie Super Food Bowl

Budget Meals – Veggie Super Food Bowl

Ingredients:

  • 500g chicken breast
  • 2 cups Freekah, pre-rinsed
  • 900ml water
  • olive oil
  • salt and pepper
  • Italian herbs
  • 400g of veggies of your choice, cut into small bite sized pieces

^I use beans, cherry tomatoes, snow peas, zucchini and eggplant

  • 1 bunch of kale, leaves shredded off the stem

^you could also use baby spinach, silverbeet, rocket, or English spinach

  • 1 can of chick peas (you could also use lentils, butter beans or black beans)
  • 2 tblsp of a flavoured dip or pesto of your choice (e.g. sun-dried tomato, basil pesto, roast capsicum etc.)
  • 2 tblsp soft goats cheese (you could also use ricotta cheese or feta cheese)

Method:

  1. Cut and prepare your chosen veggies and set aside ready to go.
  2. Cook your freekah (or grain of your choice). I normally make mine in the thermomix by placing the freekah in the basket with 900ml of water and cook on varoma, speed 4 for 25 minutes. However a regular pot on the stove works just as well!
  3. Whilst the freekah is cooking, heat a large heavy bottomed fry pan with a drizzle of oil and cook your chicken. Given that the chicken will be sliced into thin strips to go into the veggie bowl, I usually slice the chicken breast in half lengthways to ensure it cooks both evenly and quickly. Season with Italian herbs and salt and pepper if desired.
  4. Once the chicken is lightly browned on both sides, toss in the beans and any other “heavier” vegetables that will take longer to cook and sauté for 3-4 minutes.
  5. Add your lighter vegetables such as snow peas, zucchini and cherry tomatoes and toss quickly on high heat.
  6. Using tongs, remove the sliced chicken breasts from the pan and leave to rest of a separate chopping board for a few minutes. Then slice into thin strips and set aside in a large bowl. Add the dip and goats cheese to the chicken and stir to coat through.
  7. Brings the remaining veggies in the pan down to a low heat and toss through the kale and chickpeas to combine. Cook until the kale just starts to wilt down and then add the veggies to the chicken mix.
  8. By this time your freekah should be cooked through. Drain and mix into the bowl with the chicken and veggies.
  9. Taste and season accordingly and serve with fresh crusty bread for an added hearty winter warmer.

 

Veggie Super Food Bowl

Ready to eat!

 

This Veggie Super Food Bowl is a great mid-week meal that’s quick and healthy and won’t break the bank. Alternate the ingredients to suit whatever you’ve got leftover in the fridge and enjoy this “winter warming recipe that will keep both your belly and your budget smiling!”

To check out Hope’s amazing website click here or her second budget recipe Italian Chicken here.

To see our other amazing winter family meals on a budget:

Click here to see our Roasted sausages and vegetables with Bel from Mums Take Five

Click here to see our Chicken Noodle Soup with Jodie from Fresh Home Cook

Click here to see our Chicken Pot Pie with Sheridan from Sheridan Anne

Click here to see our Pumpkin Soup with me!!!

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13 comments

Winter Family Meals On A Budget 28/07/2014 at 8:14 pm

[…] here  Veggie Super Food Bowl with  Hope from Nanny […]

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Winter Family Meals On A Budget 28/07/2014 at 8:19 pm

[…] Previous Next […]

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Lauren @ Create Bake Make 29/07/2014 at 10:25 am

This sounds (and looks) like a great meal idea!

Reply
Sheridan Anne 29/07/2014 at 3:13 pm

What a great healthy meal, Hope! I definitely need to try this. I still haven’t jumped on board the kale train so I might need to remedy that!

Reply
Hope @NannyShecando 05/08/2014 at 12:21 am

Ohh you should definitely get onto the Kale bandwagon. It’s soooo good! I eat a lot of greens and I like having kale on hand to mix things up from the standard spinach leaves.

Reply
Jodie@FreshHomeCook 29/07/2014 at 8:32 pm

Ooooo, I love this recipe Hope! Freekah is such a great little meal base & such an awesome word. – Freekah! 🙂

Reply
Hope @NannyShecando 05/08/2014 at 12:22 am

I agree Jodie, it makes me want to go.. “Ahhhhhh.. Freak-ah-out”

Reply
Winter Family Meals On A Budget 29/07/2014 at 8:33 pm

[…] Previous […]

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Seana - Sydney, Kids, Food + Travel 30/07/2014 at 5:24 pm

Nice recipe, and chocfull of great stuff, bound to make you feel good. Good plan to have this week of meals, one to refer back to when I get stuck on meals ie every week

Reply
Hope @NannyShecando 05/08/2014 at 12:22 am

It’s loaded up on goodness isn’t it!

Reply
Chicken Pot Pie - Family Recipes On A Budget 30/07/2014 at 8:32 pm

[…] Click here to see our Veggie Super Food Bowl with  Hope from Nanny Shecando […]

Reply
Pumpkin Soup - Family Meals On A Budget 31/07/2014 at 8:58 pm

[…] Click here to see our Veggie Super Food Bowl with  Hope from Nanny Shecando […]

Reply
Winter Family Meals On A Budget: Veggie Super Food Bowl 21/05/2016 at 9:46 am

[…] As well as my Jamie Oliver inspired “One Pot” Italian Roasted Chicken + Vegetables, earlier this week I shared a super easy mid-week throw together. I called it the Veggie “Super Food” Bowl, and it’s over on Money Mummy now. […]

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