A Lighter & A Bit Healthier Burrito Bowl
Recipe: #24797
August 31, 2016
Categories: Salads, Turkey, Mexican, Cinco de Mayo, Sunday Dinner, Heart Healthy, High Fiber, Low Fat, No Eggs, Fresh Tomatoes, Yogurt, Cobblers/Tarts, Spicy, Mexican Dinner, more
"A nice way to enjoy your favorite Mexican flavors; with a little less fat. A simple layered bowl of all your favorite ingredients. Now, you can add all - or any of your favorites; just make it your own. Olives and jalapenos are also 2 ingredients I often add; but, as I said ... use what you like. This will make four (4-5) dinner bowls; and, depending on what else you serve ... I have even stretched this out to 6 smaller bowls. A fruit salad on the side is perfect with this."
Original is 5 servings
Ingredients
- FOR BOWL
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- FOR TOPPINGS
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- FOR YOGURT SAUCE
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Nutritional
- Serving Size: 1 (668.7 g)
- Calories 985.3
- Total Fat - 33.4 g
- Saturated Fat - 6.5 g
- Cholesterol - 71.4 mg
- Sodium - 12595.9 mg
- Total Carbohydrate - 115.8 g
- Dietary Fiber - 26.8 g
- Sugars - 9.7 g
- Protein - 62.3 g
- Calcium - 431.9 mg
- Iron - 10.2 mg
- Vitamin C - 39 mg
- Thiamin - 1.3 mg
Step by Step Method
Step 1
Sauce ... I like to make this ahead of time; so, it can develop some flavor. Simply mix the yogurt, chipotels, 1 or 2 to taste, cilantro, lime, and salt together. Again, taste ... and adjust accordingly. Cover with plastic wrap; and, refrigerate until ready to use.
Step 2
Rice ... This will take the longest to cook; so, start that first. Cook according to package directions; then, set to the side.
Step 3
Squash and Beans ... NOTE* Squash - I like to use a frozen diced butternut squash. It is easy and convenient. After thawed, I prefer to cut them a bit smaller. But, each brand can be a bit different; I just like a small dice.
Step 4
Add the squash to a non stick pan with just a little olive oil; and, saute on medium heat until it is soft and tender. Then, add in the beans; and, a pinch of salt and pepper to taste. Once done, set to the side; and, cover to keep warm. It should take around 5-7 minutes. The squash doesn't take much time; and, the beans, you are just reheating.
Step 5
Turkey ... As the squash and beans cook; prepare the turkey. Saute in a non-stick pan with a little olive oil and the taco seasoning; until golden brown. Make sure to break up the turkey as it cooks - I like to use a potato masher, but a fork works just as good. I also like to add a little water 1-2 tablespoons to the mix, it just loosens it up a bit. It should take around 5-7 minutes. Again, cover and set to the side to stay warm.
Step 6
MAKE AHEAD TIP: The sauce, rice, squash and beans, and turkey can all be made ahead of time. Simply reheat in the microwave; and, dinner is done in minutes.
Step 7
Avocado and Tomato Topping ... Toss the diced avocado, tomatoes, scallions, a couple of lime wedges squeezed (to taste), and salt and pepper in a small bowl. Cover with plastic wrap, and refrigerate until ready to use.
Step 8
Bowls ... I like a deep wide bowl for this; but, use what you have. Add the lettuce on the bottom; then the warm rice, beans and squash, a little cilantro - just for a little fresh flavor, and the turkey. Then the toppings - the tomato, avocado, scallion mix, cotija cheese (optional), and remaining cilantro. And, don't forget to garnish with the yogurt sauce. Always serve a slice of lime on the side.
Step 9
As mentioned, it is just a bit lighter; although there are still carbs. But, you can really customize it to your liking. One person may want more beans; or, another, more rice. It really is all about making it your own. And, you can always add other ingredients if you like - as mentioned, olives and jalapenos are really good too.
Step 10
ENJOY! ... This make 4 hearty bowls; or 6 smaller bowls. Serve with a fresh fruit salad.
Tips
No special items needed.
Editorial Notes
The ingredient tips, suggestions, variations, facts, questions and answers below are not edits to the original author's recipe. They are not meant to imply any change would improve the recipe. They're offered for convenience, alternative ideas, and points of interest. If you have any comments about them, please post in the Help & Ideas forum.
- For the butternut squash, frozen diced butternut squash is a convenient and easy option.
- For the toppings, adjust the amount of chipotles in adobo to taste.
- Ground turkey can be substituted with lean ground beef for a richer flavor. The benefit of this substitution is that it adds a richer flavor to the burrito bowl, while still providing a lean source of protein.
- Butternut squash can be substituted with sweet potato for a sweeter flavor. The benefit of this substitution is that sweet potatoes are a great source of dietary fiber and vitamins, while still adding a sweet flavor to the bowl.
Vegan Burrito Bowl Substitute the ground turkey with vegan ground beef, and the Greek yogurt with vegan yogurt. Omit the queso fresco and replace with vegan cheese.
Fresh Fruit Salad: A delicious and refreshing fruit salad that is the perfect accompaniment to this burrito bowl. It adds a nice sweetness to the dish and helps to balance out the savory flavors. Plus, it's packed with vitamins and minerals to give you a nutritious meal.
Spicy Roasted Corn: A delicious and flavorful side dish that adds a nice kick to the burrito bowl. The sweetness of the corn pairs perfectly with the savory flavors of the burrito bowl, and the spiciness adds a nice contrast. Plus, the roasted corn is a great source of fiber and antioxidants, making it a nutritious addition to the meal.
FAQ
Q: What other ingredients can I add to this burrito bowl?
A: Olives and jalapenos are two ingredients that can be added for extra flavor. You can also customize the bowl to your liking by adding more beans, rice, or other ingredients of your choice.
Q: Is this burrito bowl vegan?
A: Yes, this burrito bowl is vegan-friendly. It contains no animal products or by-products, and all of the ingredients are plant-based.
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Fun facts:
The avocado topping in this recipe is a great way to get a good source of healthy fats, which is why it is often referred to as "nature's butter". In fact, the term "avocado toast" was popularized by the Australian chef, Bill Granger, in 1993.
The butternut squash used in this recipe is actually a type of winter squash, and it was one of the three sisters of Native American agriculture. The other two sisters were maize (corn) and beans, which are also used in this recipe.