In my search for low-cal, high-fiber lunch ideas I can throw together while I work at home – I came across some rice-bowl recipes. Unfortunately – white rice is a pretty empty, high calorie food. I took what I know about whole grains and modified the recipes to come up with my chicken & multi-grain rice bowl recipe.
You could easily substitute in any low-fat protien, even tofu. Add what vegetables you like and beef up the veggie content and the “bulk.” The more you eat, for the least number of calories – while adding in whole grains and protein – will keep you feeling fuller, longer.
To make this recipe super fast – I use Minute Rice Multigrain Medleys – tasty and quick. They are fairly high in calories – but if you load in a bunch of veggies and a little bit of protein, you’re still under 3oo calories for a big lunch!
Multi-Grain Rice Bowls
Ingredients
- 1 lb ground chicken breast thawed
- 1 serving cup of Minute Multi-Grain Medleys They come pre-measured in individual serving cups - you want one of these.
- 1 1.2 C coleslaw cabbage blend with carrots
- 1/2 C Broccoli Florets fresh or frozen
- 1/4 C Onions slivered
- 1 tsp fresh ginger grated
- 2 Tbsp Soy Sauce
- 4 Tbsp. Chicken or Vegetable broth or stock
- 1 tsp fresh garlic grated
- 1 Tbsp Olive Oil
Instructions
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Brown your ground chicken breast in 1 Tbsp of olive oil.
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When ground chicken is cooked all the way through, toss in garlic, ginger & Broccoli.
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Pour in 2 Tbsp of Chicken or Vegetable broth and cover.
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When broccoli is halfway soft add in the cabbage and another Tbsp of broth - cover.
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When Broccoli is completely soft, add in the multi grains and stir well. Pour over last Tbsp of broth and the 2 Tbsp. of soy sauce. Stir will again and cover until everything is heated through
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Divide into 4 storage containers and cover & refrigerate.
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Reheat in microwave - 1 1/2 minutes on high - stir and cook 30 seconds more.
