Autumn Harvest Grain Bowl

As difficult as it is to believe, Thanksgiving is just around the corner. As we enter the holiday season, it's important to remember that festive dishes can be as nutritious as they are tasty! This Autumn Harvest Grain Bowl would make the perfect addition to your Thanksgiving table. Packed with nutrient-dense seasonal fruits and vegetables, savory chicken, and a hint of sweetness in the zesty lemon dijon vinaigrette, this dish is certain to be gone before the festivities are complete! 

The quinoa base provides whole grains that contain complex carbohydrates and fiber that ease digestion and keep you full longer. The variety of fruits and vegetables, including brussel sprouts, sweet potatoes, apples, and cranberries, are rich in vitamins, minerals, and phytonutrients important for regulating energy levels and fighting inflammation. Olive oil and walnuts are good sources of healthy fats, which contain omega-3 and omega-6 fatty acids to support heart and brain health. Finally, both the chicken and quinoa provide the protein necessary to support immune function and lean muscle mass. Consider swapping the chicken with cooked tofu for vegetarian friends or family! 

Grain Bowl: 

• 1 cup dry tricolor quinoa 

• 12 oz shaved Brussel sprouts 

• 1 honey crisp apple 

• 1 cup walnuts 

• 1 cup dried cranberries 

• 2 chicken breasts 

• ¾ cup shaved parmesan 

• 1 large sweet potato 

Lemon Dijon Vinaigrette: 

• ¼ cup tbsp olive oil 

• 2 tbsp lemon juice 

• 1 tbsp apple cider vinegar 

• 2 tbsp dijon mustard 

• 1 tbsp maple syrup 

• 1 tsp salt 

• ½ tsp black pepper 

Instructions: 

1. Preheat oven to 425℉ 

2. Cut sweet potato into small, 1 inch cubes. Drizzle with olive oil and add a dash of salt and pepper. Bake for 30 minutes or until golden brown. Allow to cool 

3. Prepare dry tricolor quinoa according to package instructions 

4. Coat chicken breasts with preferred seasonings. Add 1 tbsp vegetable or avocado oil to a pan and cook for 5-8 minutes on each side until internal temperature reaches 165℉ measured with a meat thermometer. Exact cooking time will depend on the size and thickness of the chicken breast. Allow to cool. 

5. Dice apple into small 1 centimeter cubes 

6. Chop walnuts into small pieces 

7. Add shaved brussel sprouts and tricolor quinoa to the base of a large serving bowl 

8. Top with diced apples, chopped walnuts, cranberries, shaved parmesan, sweet potatoes, and cooked chicken 

9. Add dressing ingredients to a small jar. Shake or mix to combine. Drizzle over grain bowl to taste 

10. Enjoy with friends and family! 

Avery Lovell, TWU Dietetic Intern

Avery Lovell is a dietetic intern and master’s student from Texas Woman’s University. She completed her undergraduate degree in Nutritional Science at Pepperdine University where she conducted research on trans-resveratrol and quercetin, polyphenol compounds present in grapes and berries. She is interested in the management of chronic gastrointestinal diseases, and plans to continue her health education by pursuing a Master’s of Physician Assistant Studies next year.