How could something so simple be satisfying for all??? I don’t know but it was a great hit on Sunday night with my kids and my husband. The kids had diced pieces of organic chicken hot dogs on theirs and my husband and I had slabs of seasoned, pan seared Sockeye Salmon. Smiles and happy tummies all around! I am speechless…….
The Rice Bowl:
This is a great one for Sunday dinner as it will motivate you to Prep those veggies for the week! Good for Lunch, Dinner or anything in between, heck the Japanese culture digs into this kind of meal for breakfast!
Rice Choice: In these bowls I used Organic White Sushi rice, I cooked a large batch to be used in Sushi rolls the next day. You can use any rice you desire: White or Brown Rice, long or Short Grain, Jasmine, Basmati (brown or white.)
1 cup of rice will yield between 4-10 servings depending upon your carb intake and how much leftovers you want. Rice stays good in the fridge for quite a few days, so you might as well cook a Big Batch to keep on hand. White rice has a higher glycemic index than brown rice, this means that you might feel satisfied longer with Brown Rice. To learn more about Glycemic Index please view: www.glycemicindex.com
Protein Choice: Diced Chicken Breast, Shrimp, Scallops, Fish (Salmon, Tilapia, Halibut, Cod, really anything goes,) Cubed Tempeh, Tofu, Lean Sirloin, Organic Nitrate-free Chicken Sausage, Organic Nitrate-free Hot dogs. Applegate Farms makes great organic hot dogs in Chicken, Beef and Turkey.
Your chicken, soy, seafood or meat choice can easily be sauteed in a pan with a bit of oil, soy sauce and garlic. Soooooo easy! If you have cooked frozen Shrimp you can just defrost and Voila! shrimp is ready to serve. Do cook a Big Batch of protein so you have leftovers to grab and go!
Vegetables: Steam up your favorites! Anything goes, Broccoli, Carrots, Asparagus, Cauliflower, Squash, Zucchini, Sweet Potato, etc……Remember Prep Time? When everything is prepped ahead of time you can just grab handfuls of this and that, steam it up and toss it in the bowl!
Fat Choice: Chopped Peanuts, Toasted Sesame Oil, Avocado, Hot Chili Oil
Saucy Additions: Soy Sauce, Thai Fish Sauce, Green or Red Thai Coconut sauce, Hot Mustard
Embellishments: Chopped Green Onion, Dried Seaweed flakes, Furikake (Japanese Rice Seasoning blend,) Toasted Sesame Seeds, Gomashio (Japanese, Sesame/Salt combo,) dried minced Onion, Dried Toasted Garlic. I found my Japanese seasoning blends at Whole Foods. To read more about these seasonings please click: Kate’s Global Kitchen. When buying Furikake and Gomashio read labels and be on the lookout for no MSG and Artificial flavors. Click here for an online Asian market: Pacific Mercantile Company
- Prepare rice according to package directions
- Prepare Protein choice
- Steam Veggies
- Layer in bowl, Rice, Veggies, Protein, Fat choice, Sauce and any embellishments to sprinkle on top.
For the Kids:
This could be a possibility for school lunch. Heat it up and pack it in a thermos, good to go!
Family Fresh Suggestions:
- The key to making this Rice Bowl extra yummy is the small bite sized pieces. It is so nice to get many flavors in one bite!
- Remember to practice portion control. Balance is key. A serving of cooked rice is about 1/3 cup and a protein serving is between 3-4 ounces, so be mindful as to how much you use in your rice bowl. It all depends on your individual calorie requirements.
- This meal has a nice ratio of healthy fats, carbs and protein to keep you energized and satisfied. Also, leftovers can be stored easily and re-heated in the microwave.
- For a lower carb meal you can plate without rice. Ok, I know this wouldn’t be a “Rice Bowl,” but at least you could use everything you all ready have out! Mine below has my usual side of Salsa.