Southern BBQ Bowl

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This week’s dinner theme is based on the quick and easy Dinner Bowl concept. The first one was the Korean BBQ Bowl which had a bunch of Asian flavors mixed it. Today’s recipe is another take on the BBQ flavor but this time brought to you in Southern style with vinegar-based barbecue sauce, spicy beans, cole slaw and pickles.

I try to overlap many of my ingredients during the week to take advantage of what I have on hand, and also to keep from having to buy too many things that go bad before I have a chance to use them. You’ll see shredded cabbage in this bowl like the last but the other ingredients have been changed up. You’ll save a ton of time by batch cooking the ingredients on the weekends, and simply reheating for a family style dinner where everyone creates their own bowl.

Southern BBQ Bowl Southern BBQ Bowl

  • 1/2 cup (88g) pearl barley, uncooked
  • 15 oz can pinto beans, drained and rinsed
  • 1 tsp chile powder (optional)
  • 6 cups (280g) shredded cabbage
  • 2 Tbsp (30g) mayonnaise
  • 1 ear fresh corn OR 1 cup canned or frozen corn (~120g)
  • 1/4 cup (64g) BBQ sauce
  • Protein of choice such as brown ground beef, pork loin slices, steak slices
  • Pickle slices for garnish

Cook the barley according to package directions. You can also do this step ahead of time and make a larger batch if desired for other meals during the week. Drain and rinse the pinto beans and season with chile powder if desired. Heat the beans and barley (if prepped ahead of time) in the microwave until warm.

Mix the shredded cabbage with the mayonnaise and season with salt and pepper. Remove the corn from the cob, if needed. I also used ground beef as my protein but you can use chicken, pork, or any protein you like. Layer the ingredients as desired in a bowl, drizzle with the BBQ sauce, and enjoy.

Makes 4 bowls at approximately 275 calories each – 11g protein, 51g carbs, and 3g fat (not including the added meat, burgers, pork, etc).

If you’re missing an ingredient from the list, don’t worry. Just think of a close sub like using black beans or great northern beans. Try steamed spinach, collards or kale instead of cole slaw. You don’t have to and shouldn’t eat differently while dieting than the rest of your family. Drop me an email, or come on over to Facebook and ask a question, and check out the Dinner Bowl fun.

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