jeudi 22 octobre 2015

Home » , , , , » 10 Savory Toppings For the Perfect Brown-Rice Bowl

10 Savory Toppings For the Perfect Brown-Rice Bowl

By  02:10  No comments

One of the best healthy habits I've picked up over the years is prepping one grain on Sunday night, and more often than not, that complex carb is brown rice. Inexpensive, rich in fiber, and easy to prep, there are so many flavors this versatile grain can handle. Here are 10 easy and healthy combinations (all with five ingredients or less!) that will help you make dinner simple, delicious, and nourishing all week long.

  1. Easy eggy breakfast: 3/4 cup brown rice (164 calories) + 1/4 avocado (58 calories) + 1 fried egg (78 calories) + 1 dash hot sauce (1 calorie) = 301 calories
  2. Gone Greek: 1 cup brown rice (218 calories) + 8 grape tomatoes, halved (20 calories) + 1/2 cup cucumber slices (8 calories) + 1 ounce low-fat feta cheese (58 calories) + 2 tablespoons balsamic vinegar (20 calories) = 324 calories
  3. Italian tuna: 3/4 cup brown rice (164 calories) + 2 ounces tuna packed in oil (110 calories) + 1/2 ounce kalamata olives (45 calories) + 8 grape tomatoes, halved (20 calories) + 2 tablespoons fresh lemon juice (12 calories) = 351 calories
  4. Portabella pizza: 3/4 cup brown rice (164 calories) + 1/4 cup part-skim mozzarella cheese (90 calories) + 1 cup grilled portabella mushrooms (35 calories) + 1/4 cup marinara sauce (32 calories) = 321 calories
  5. Pesto chicken: 3/4 cup brown rice (164 calories) + 2 tablespoons prepared pesto (115 calories) + 2 ounces roasted chicken breast (71 calories) = 350 calories
  6. Teriyaki tofu: 3/4 cup brown rice (164 calories) + 3 ounces extra-firm tofu (86 calories) + 1/2 cup chopped broccoli (27 calories) + 1/2 cup carrots (27 calories) + 2 tablespoons teriyaki sauce (30 calories) = 334 calories
  7. Burrito fixings: 3/4 cup brown rice (164 calories) + 2 ounces lean ground turkey (85 calories) + 2 tablespoons nonfat Greek yogurt (10 calories) + 5 tablespoons chunky salsa (25 calories) + 2 slices avocado (40 calories) = 324 calories
  8. Spicy salmon: 3/4 cup brown rice (164 calories) + 3 ounces salmon (127 calories) + 1/4 cup edamame (63 calories) + 2 teaspoons sriracha (10 calories) = 364 calories
  9. Tahini chicken: 3/4 cup brown rice (164 calories) + 2 ounces roasted chicken breast (71 calories) + 1/2 roasted sweet potato (57 calories) + 1/2 cup roasted broccoli (27 calories) + 1 tablespoon tahini dressing (70 calories) = 389 calories
  10. Squash and goat cheese: 3/4 cup brown rice (164 calories) + 1 cup butternut squash (82 calories) + 1 ounce soft goat cheese (76 calories) + 1/2 cup spinach (3 calories) + 1 tablespoon balsamic vinaigrette (50 calories) = 375 calories

Related Links:





0 comments:

Enregistrer un commentaire