Multi-Grain Rice Bowls

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!

0 from 0 votes
Print

Multi-Grain Rice Bowls

Servings 4 Bowls
Calories 230 kcal
Author Carrie Hill

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

  1. Brown your ground chicken breast in 1 Tbsp of olive oil.
  2. When ground chicken is cooked all the way through, toss in garlic, ginger & Broccoli.
  3. Pour in 2 Tbsp of Chicken or Vegetable broth and cover.
  4. When broccoli is halfway soft add in the cabbage and another Tbsp of broth - cover.
  5. 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
  6. Divide into 4 storage containers and cover & refrigerate.
  7. Reheat in microwave - 1 1/2 minutes on high - stir and cook 30 seconds more.
Nutrition Facts
Multi-Grain Rice Bowls
Amount Per Serving
Calories 230
* Percent Daily Values are based on a 2000 calorie diet.

 

avatar

  Subscribe  
Notify of