Bowl Size Available For Recipe

Prepare rice and greens

If not already cooked, prepare brown rice according to package instructions so you have 2 cups cooked. Let rice cool slightly. Divide 2 cups mixed baby greens between bowls as the base.

Season and cook chicken or tofu

Pat chicken breasts dry and slice into 1/2-inch strips (or press and cube tofu). Toss with 1 tablespoon olive oil, 1/2 teaspoon salt and 1/4 teaspoon black pepper. Heat a nonstick skillet over medium-high heat. Add the chicken or tofu and cook 4–6 minutes per side for chicken (until internal temperature reaches 165°F / 74°C) or 6–8 minutes, turning occasionally, until golden for tofu. Remove from heat and let rest 3 minutes, then slice if needed.

Prepare the vegetables: halve cherry tomatoes, dice cucumber, shred carrots, thinly slice red onion, and slice the avocado just before serving to prevent browning. Toast seeds in a small dry skillet over medium heat for 2–3 minutes, shaking the pan, until fragrant. Set aside.

Make dressing

Whisk together 1/4 cup Greek yogurt, 1 teaspoon lemon juice, 1 teaspoon honey or maple syrup, 1/2 teaspoon Dijon mustard, 1 tablespoon olive oil, 1/4 teaspoon salt and 1/8 teaspoon black pepper in a small bowl until smooth and slightly loose. Taste and adjust acidity or sweetness as desired.

To assemble each bowl (this recipe makes 2 generous lunch bowls): Divide the cooked brown rice evenly between the two bowls, placing it to one side. Add the mixed greens beside the rice. Arrange cooked chicken or tofu on top of the rice, then distribute cherry tomatoes, cucumber, shredded carrots, sliced avocado and red onion evenly between bowls. Drizzle each bowl with half of the prepared dressing. Sprinkle toasted seeds and chopped parsley over the top. Serve with lemon wedges on the side to squeeze over just before eating.

Serve immediately while chicken/tofu is still warm. Leftover dressing can be stored in the refrigerator for up to 4 days.