El Paso, TX (KFOX14) — Back-to-school cooking can put pressure on a family’s grocery budget, but that does not mean meals have to feel basic.
During a sponsored Daytime segment, Chef Steven Lowry and El Paso Community College student Ava Duran demonstrated a colorful poke bowl that can be adjusted for different preferences and portion sizes.
Lowry described the bowl as a flexible combination of a grain, a lean protein and fruits or vegetables. The studio version began with about 1 1/2 cups of steamed sushi rice, although another grain can be used as the base.
Grilled chicken was added for protein. Tuna and tofu were offered as alternatives, including a meat-free option.
Add fresh toppings
The toppings demonstrated during the segment included sliced avocado, cucumber, green onion, chopped cilantro, diced mango and sesame seeds.
Families can place the ingredients out buffet-style and allow everyone to build an individual bowl. That makes it easier to accommodate different preferences, including picky eaters who may not want every topping.
Finish with two sauces
The first sauce was a sesame-oil vinaigrette made with soy sauce, rice wine vinegar and sesame oil.
Lowry recommended placing the ingredients in a squeeze bottle, shaking them together and drizzling the vinaigrette over the completed bowl.
The second option was a spicy mayonnaise made with mayonnaise and sriracha hot sauce. It can also be mixed in a squeeze bottle and added in a drizzle across the top.
Exact sauce measurements were not provided during the segment, allowing home cooks to adjust the flavors and heat level to their preference.
Turn it into meal prep
The ingredients can also be prepared ahead of time. Lowry said the components can be covered and refrigerated for up to three days.
Keeping the rice, protein, toppings and sauces in separate containers allows family members to assemble fresh bowls throughout the week. Leftover ingredients can also become lunch for the following day.
EPCC’s farm-to-table approach
Lowry said EPCC’s culinary program has been in place for more than 20 years and extends beyond learning how to cook and bake.
During the segment, he highlighted hands-on work involving mushroom growing, honey harvested through an apiary, wine and beer education, and other experiences that connect food production with the finished dish.
“It really encompasses everything from farm to table,” Lowry said.
Learn more about the degrees, certificates and training available through EPCC Culinary Arts.
Customizable EPCC Poke Bowl
Yield: Not specified; scale the ingredients to the number of bowls needed.
Base
About 1 1/2 cups steamed sushi riceAnother prepared grain may be substitutedProteinGrilled chicken, amount according to preferenceTuna or tofu may be substituted
Toppings
Sliced avocadoDiced cucumberChopped green onionChopped cilantroMedium-diced mangoSesame seedsSesame-oil vinaigretteSoy sauceRice wine vinegarSesame oilThe segment did not provide ingredient ratios.Spicy mayonnaiseMayonnaiseSriracha hot sauce
The segment did not provide ingredient ratios.
Assembly
Place the steamed sushi rice or preferred grain in a bowl.Add grilled chicken, tuna or tofu.Arrange the avocado, cucumber, green onion, cilantro and mango over the base.Sprinkle with sesame seeds.Combine the sesame vinaigrette ingredients in a squeeze bottle and shake well.Combine the mayonnaise and sriracha in a separate squeeze bottle.Drizzle one or both sauces over the completed bowl.Serve immediately or keep the components covered and refrigerated for later assembly.
Meal-prep note: The segment recommends refrigerating the prepared components for up to three days.
