Mediterranean Immune Boosting Protein Bowl

Our Mediterranean Immune Boosting Protein Bowl is a meal that is not only delicious, but is packed with vitamins and nutrients to keep you healthy. Like most everyone this week, we were thinking of what we could make with what we already had in our homes. Then we researched which foods were the most nutrient dense and specifically good for your immune system (let’s be honest, we could all benefit from an immune system boost right about now). Turns out a red pepper has more Vitamin C than an orange, and shellfish are loaded with zinc! Garlic and turmeric are also found on the list of top 15 immune boosting foods and for us, we both had those things already in our kitchens!! To fill out the bowl we cooked some quinoa in chicken broth and made a lemon vinaigrette kale salad. There are a lot of individual components to this dish that have to be made separately, however, some can be done ahead of time to help with the prep. It also enables you to customize the bowl however you want, using what you have on hand. Marisa didn’t have feta so she used goat cheese and rice, farro, or lentils could be substituted for the quinoa if needed. All in all this was a meal that not only tasted great, with bright fresh flavors, but was also good for you!

Mediterranean Immune Boosting Protein Bowl

This bowl is a delicious way to get your vitamins and minerals.
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Course: Main Course
Cuisine: Mediterranean
Keyword: bowl, immune boosting, kale, protein, salad, shrimp
Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour
Servings: 4
Calories: 910kcal

Equipment

  • sheet pans
  • microplane

Ingredients

  • 8 oz kale julienned or chopped
  • 1 lemon zeste and juices (about 1/4 cup)
  • 1/4 cup champagne vinegar
  • 1/2 cup olive oil
  • 1 tsp Dijon mustard
  • 1 tsp dried oregano
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 shallot sliced thin
  • 15 oz garbanzo beans drained and rinsed
  • 1/2 Tbls olive oil
  • 1/4 tsp turmeric
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 cups chicken broth
  • 1 cup quinoa
  • 2 Tbls olive oil
  • 2 cloves garlic minced
  • 1 tsp dried oregano
  • 1/4 tsp hot pepper flakes
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 lb. shrimp cleaned and shelled
  • 1 red pepper cut in strips
  • 1/2 pint cherry tomatoes halved
  • 4 oz. feta cheese

Instructions

1. Place kale in a large bowl. In a small bowl or measuring cup, add the juice of one lemon (save the zest for later use in the shrimp marinade), vinegar, olive oil, Dijon mustard, oregano, salt and pepper. Whisk together and then add the shallots. Pour into the kale about 1/3 of the vinaigrette and with your fingers massage the vinaigrette into kale. This will take about 3 or 4 minutes and the kale will soften more as it rests. Set aside.

    2. Preheat oven to 400 degrees. Place a dry towel on top of a small sheet pan. Rinse and drain the garbanzo beans and then pour them onto the dry towel. Try to dry them off by moving them around on the towel and blotting the moisture from the beans. When they are dry, remove the towel and place directly onto the pan. Drizzle over the olive oil, mix with hands, and place in oven for for about 25 minutes. Shaking half way through.

      3. Rinse the quinoa. In a medium saucepan, add chicken broth and rinsed quinoa. Bring to a boil over medium high heat, reduce heat to a simmer, and cook uncovered for about 20 minutes or until most of the liquid is absorbed. Move off the heat and cover for 5 minutes.

        4. In a medium bowl, mix olive oil, lemon zest, garlic, oregano, hot pepper flakes, salt and pepper. Toss red peppers in marinade and then lift out and place onto large baking sheet. Then using rest of marinade, place shrimp and toss. Place onto baking sheet with the peppers. Roast in 400 degree oven for 10 to 13 minutes with the garbanzo beans. When placing in oven give the beans a shake. Remove both the beans and the shrimp. Set shrimp and peppers aside. Place the garbanzo beans in a bowl and toss with the seasonings.

          5. Halve tomatoes and crumble feta or goat cheese. Set aside.

            6. Into four serving bowls, divide kale. On top of kale, divide and place the shrimp, quinoa, garbanzo beans, roasted red peppers, tomatoes, and feta. Drizzle on the lemon shallot dressing.

              Nutrition

              Calories: 910kcal | Carbohydrates: 72g | Protein: 47g | Fat: 50g | Saturated Fat: 10g | Cholesterol: 311mg | Sodium: 2992mg | Potassium: 1279mg | Fiber: 13g | Sugar: 10g | Vitamin A: 7033IU | Vitamin C: 149mg | Calcium: 485mg | Iron: 10mg

              Flank Steak in a Lime Marinade with a Grilled Corn Salad

              This is a perfect start to summer meal! it comes together fairly quickly which is perfect for a week night meal.  The corn salad is fresh and full of flavorful and the perfect pairing to the smokey slightly spicy steak.

              Difficulty: Easy 

              Serves 4

              For the Steak:

              – 2 lbs. Flank Steak

              – 3 Limes, zested and juiced

              -3 Cloves Garlic, minced

              -1/4 cup Cilantro, freshly minced

              -1 tsp Smoked Paprika

              -1/2 cup Olive Oil

              -1/2 tsp Red Pepper Flakes

              -1 tsp Salt

              -1/2 tsp Pepper

              Place flank steak in a large ziplock bag or a glass dish big enough for steak to lay flat.

              In a medium bowl, whisk together lime zest, lime juice, olive oil, minced garlic, minced cilantro, smoked paprika, red pepper flakes, salt and pepper.  Then pour mixture over the steak and refrigerate for two hours to four hours.

              Preheat the grill or grill pan and brush with oil. Grill for several minutes on first side, until steak releases easily, and six or seven minutes on the second side.  Remove from the heat, cover with aluminum foil, and let rest for five to ten minutes. Cut across the grain in thin slices.

              For the Corn Salad:

              – 4 ears Corn

              – 1 Red Pepper

              – 4 Green Onions

              – 1 pint Orange Grape Tomatoes

              –  1 Avocado

              -1/4 cup Olive Oil (with additional 1 tbsp for grilling)

              -1/2 tsp Cumin

              -1/2 tsp Chili Powder

              -1 tsp salt

              -2 limes

              -1 tbsp White Wine Vinegar

              -1/4 tsp Pepper

              Heat grill or grill pan to medium high heat.  Cut side off pepper, brush pepper and corn with olive oil and sprinkle with the cumin, chili powder, and salt.  Grill for two minutes a side or until grill marks appear.  Remove and cut kernels off the corn and cut pepper into 1/2 inch pieces. Place in a large bowl.

              Cut grape tomatoes in half and add to the bowl with corn and peppers. Then slice green onions and cut avocados into chunks and add both to the bowl, along with minced cilantro.

              To make the vinaigrette, zest and juice limes and place in a small bowl. Add white wine vinegar, olive oil, salt and pepper, then whisk all together.

              Poor vinaigrette over the corn salad and mix all together.

              Serve with sliced steak and enjoy!

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              Grilled Chicken with Greek Panzanella Salad

              We came up with this salad because we wanted to have something healthy yet completely delicious and satisfying.  This was totally the answer to that.  There is are a ton of fresh veggies to keep it feeling light, and the toasted bread adds a savory starch that makes it filling.  Add the grilled chicken on top and the dish is complete! You get the best of both worlds, completely satisfying yet gilt free!

              Difficulty: Easy 

              Serves: 4

              For the Vinaigrette:

              – 2 large Lemons, zested and juiced (about 1/2 cup)

              – 1/2 cup Olive Oil

              -1 tbsp Fresh Parsley, minced

              – 1 tsp Dried Oregano

              -1 tsp Dijon Mustard

              – 2 cloves Garlic, minced

              – 1 tsp Salt

              1/2 tsp Pepper

              In a medium bowl, whisk together ingredients and divide into two small bowls.  One bowl will be for the salad and the other for the chicken marinade.

              For the Chicken:

              -4 Chicken Breasts, pounded for even cooking

              -Marinade made in above section

              After pounding the chicken even, pour a little marinade over it and set aside while you cut up the veggies for the salad and toast the bread cubes.

              Heat grill pan on medium high heat and brush with olive oil. Grill for five to eight minutes a side until cooked through.  Drizzle remaining marinade on chicken, then slice and place on top of salad.

              For the Salad:

              -2 to 3 cups Roasted Garlic Bread or Sourdough, cut into large cubes

              -1 tbsp Olive Oil

              -1 tbsp Butter

              -1 tbsp Red Wine Vinegar

              -16 oz. Cherry Tomatoes, halved

              -1 English Cucumber, sliced longwise and quartered

              -1 Red Pepper, large chunks

              -1/2 large Red Onion, sliced with grain

              -1 cup Feta Cheese, large cubes

              -1/2 cup Kalamada Olives, halved

              1 tbsp Parsley, chopped

              Heat large sauce pan on medium heat. Add olive oil and butter to the pan mixing both together.  Dump bread cubes into pan and toast for about 15 minute making sure to stir from time to time until the bread is golden brown on all sides. Place in a large bowl to cook while you cut up the veggies.

              Cut up the tomatoes, cucumber, red pepper, red onion, feta, olives, and parsley.  Place in the large bowl with breadcrumbs.

              Add 1 tbsp vinegar to the second half of the vinaigrette and pour over the salad and toss it all together.  Set aside and let vinaigrette soak into the bread and veggies so they can marry.

              Place grilled chicken on top of salad and enjoy!

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