Lunch/Dinner
The Nourish Bowl
WHAT
A colourful and nourishing bowl with tender chicken, lightly roasted broccoli and carrots, and herbed fregola or rice — inspired by the flavors of Sardinia.
NUTRIENTS
High in protein, fiber, vitamins, and heart-healthy fats.
BENEFITS
Supports muscle health, boosts immunity, promotes digestion, and maintains balanced energy throughout the day.
WHEN & HOW
Perfect for lunch or dinner 2–3× weekly; ready in 25–30 minutes. Roast chicken and vegetables with olive oil and Sardinian herbs, toss with fregola or rice, and finish with a sprinkle of Pecorino Sardo or toasted pine nuts.
SUBSTITUTE
Swap chicken for turkey or firm white fish; broccoli and carrots for seasonal vegetables; use whole-grain or ancient grain rice for extra fiber.
PREPARATION
Roast or pan-sear chicken until golden and cooked through.
Roast or steam broccoli and carrots with olive oil, garlic, and herbs.
Cook fregola or rice until al dente.
Combine chicken, vegetables, and grains in a bowl, drizzle with olive oil, and finish with Pecorino Sardo, pine nuts, and a squeeze of lemon.