The farmers’ market gives kids a chance not only to see where their produce comes from, but also to connect with those who are humanely raising meat and poultry. It’s a teachable moment for any age, showing that our chicken dinner doesn’t need to come from a plastic package.
Kid-friendly kitchen jobs: Peeling carrots, whisking the gravy, and building their own bowls.
Kid-friendly food swaps: Slice the carrots for little hands to enjoy as finger food “fries” and skip the chili flakes.
Make these sushi bowls plant-based by using extra-firm tofu or tempeh cubes instead of chicken.
Roasted Chicken Sushi Bowls with Carrots and Miso Gravy
Ingredients
- 2 - 4 oz (115 g) boneless, skinless chicken breasts
- 1 cup (250 mL) water
- 2 Tbsp (30 mL) rice vinegar or apple cider vinegar
- 2 Tbsp (30 mL) sweet white miso
- 1 Tbsp (15 mL) coconut oil
- 1 Tbsp (15 mL) cornstarch or arrowroot powder
- 1 tsp (5 mL) honey
- 1 tsp (5 mL) sesame oil
- 1 garlic clove, minced
- 1/4 tsp (1 mL) ground ginger
- 2 cups (500 mL) cooked brown rice, warm
- 2 sheets nori, cut or torn into squares or 1/4 cup (60 mL) whole kelp or dulse, sliced
- 2 carrots, julienned or shredded
- 2 avocados, pitted, peeled, and sliced
- 1 Tbsp (15 mL) sesame seeds
- 1/4 tsp (1 mL) chili flakes
Nutrition
Per serving:
- calories499
- protein33g
- fat23g
- saturated fat6g
- trans fat0g
- carbohydrates41g
- sugars4g
- fibre10g
- sodium440mg
Directions
01
Preheat oven to 400 F (200 C).
02
On large baking sheet, roast chicken until juices run clear, 15 to 20 minutes. Rest for 5 minutes before slicing or shredding.
03
For miso gravy, in medium saucepan, combine water, vinegar, miso, coconut oil, cornstarch or arrowroot, honey, sesame oil, garlic, and ginger. Whisking constantly, bring to a boil and cook for 30 seconds, until thickened. Cover and set aside. Reheat briefly before serving.
04
Build bowls with sections of cooked chicken, brown rice, nori, carrot, and avocado. Drizzle gravy over bowls and sprinkle with sesame seeds and chili flakes. Serve.
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Check out her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016).
