Back to school, back to routines — and the Power Bowl that makes it all easier.
September in Alberta has a particular rhythm to it that I have come to know well after 20 years here. The evenings get shorter almost overnight. The schedules fill back up. And suddenly everyone is hungry at predictable times again — which, honestly, I find a relief after the joyful chaos of summer.
This is the month where one good Sunday cook session can change your entire week. And the Power Bowl is exactly that recipe.
Grilled sesame chicken thighs over rice with edamame, purple cabbage, carrots, and a tahini dressing that makes everything it touches taste better. Make a big batch on Sunday afternoon and it shows up in four completely different ways before Friday. Bowl on Monday, wrapped in a tortilla Tuesday, over cold noodles Thursday, packed in a container for the school lunch that actually gets eaten. It just keeps giving.
“One Sunday cook session. Five meals. The Power Bowl is the back-to-school recipe your family actually needs right now.”
And I want to make the case for chicken thighs specifically — because they are the right call here, and they deserve more ‘nutritional credit’ than they usually get.
EMILY’S DIETITIAN TIPS
— Chicken thighs contain roughly double the iron and zinc of breast meat. Iron carries oxygen to your muscles. Zinc supports immune function and recovery. For growing kids and active adults heading into a busy fall, this genuinely matters.
— The iron in chicken is heme iron — the most bioavailable form your body can absorb. Pair it with a vitamin C source like the red pepper in this bowl and absorption goes even higher.
— Batch-grill six to eight thighs on Sunday and protein is sorted for the whole week. Slice for bowls, shred for wraps, cube for skewers. Same base, four completely different meals.
— Edamame also boasts quality protein protein. Combined with the chicken thighs, this bowl delivers a flexitarian vitamin and mineral punch in one colourful meal.
— The tahini dressing keeps in the fridge for five days and genuinely improves with time. Make a double batch and use it on everything — grain bowls, roasted vegetables, cold noodles all week long.
The recipe
The Power Bowl is Recipe 03 in Take It Outside — the free summer ebook available at GetJoyfull.com. The full recipe, tahini dressing, build instructions, and complete Dietitian Tips are all inside.
The Power Bowl
Grilled Sesame Chicken & Tahini Rice Bowl — from Take It Outside
4 servings · 40 min (+ 30 min marinate) · Iron-rich · back-to-school meal prep hero
CHICKEN & MARINADE
- 6 boneless skinless Alberta chicken thighs
- ¼ cup tamari or soy sauce
- 1 tbsp Alberta honey
- 1 tbsp toasted sesame oil
- 1 tbsp rice vinegar
- 1 tbsp fresh ginger, grated
- Red chilli flakes to taste
BOWL
- 2 cups cooked jasmine rice
- 2 cups purple cabbage, finely shredded
- 2 medium carrots, thinly sliced
- 1 cup edamame, shelled and cooked
- 1 red pepper, thinly sliced
- 4 spring onions, sliced
- Black sesame seeds and cilantro to garnish
TAHINI DRESSING
- 2 tbsp toasted sesame oil
- 2 tbsp olive oil
- 2 tbsp soy sauce or tamari
- 2 tbsp rice vinegar
- 1½ tbsp pure maple syrup
- 2 tbsp tahini
- 2 garlic cloves, minced
- 1 tbsp fresh ginger, minced
- 2–3 tbsp warm water to thin
DIRECTIONS
- Marinate. Combine marinade ingredients, add chicken, and refrigerate at least 30 minutes — or overnight for the best flavour.
- Make the dressing. Whisk all tahini dressing ingredients together until smooth. Add warm water one tablespoon at a time until it reaches a drizzleable consistency.
- Grill. Cook chicken on medium-high grill 8–10 minutes, turning once, until cooked through and lightly charred. Rest 5 minutes, then slice.
- Build. Divide rice between bowls. Arrange cabbage, carrots, edamame, and red pepper around the rice. Top with sliced chicken.
- Dress & serve. Drizzle generously with tahini dressing. Finish with spring onions, sesame seeds, and cilantro. Pack components separately for school or work lunches all week.
Download Take It Outside free Here at GetJoyfull.com · Year-round recipes at chicken.ab.ca
Thank you for cooking with me this summer. For trying the recipes, sharing them with your families, and choosing fresh Alberta chicken. These things matter more than they might seem.
Joyfully,
Emily
Disclaimer: This post was created in partnership with Alberta Chicken Producers. Special thanks to ACP for their ongoing support of Food Banks Alberta and community food security during the holidays and beyond. From this Dietitian Mama, and local food banks province-wide — thank you, farmers.