Brown Rice Bowls Under 400 Calories

April 21, 2014 | By | Comments (1)

Brown rice used to be a 45-minute cooking job, and if you forgot to put the pot or rice cooker on, it could really slow down a dinner. But the precooked supermarket pouches have changed that: very good quality, very fast. Just add veggies, greens, lean proteins, even leftovers. Start with 3/4 cup cooked brown rice; then top, toss, and enjoy these seven meals that go way beyond the everyday. — Sidney Fry, MS, RD

SalmonSnapPea

Salmon and Snap Pea:
– 3 ounces seared salmon fillet
– 1/2 cup sautéed snap peas
– 1 tablespoon crème fraîche
– 1 teaspoon chopped fresh dill
– 1/4 cup chopped orange sections
– 1 tablespoon fresh parsley
– 1 tablespoon crumbled goat cheese.
399 calories
Photo: Randy Mayor; Food Styling: Kellie Gerber Kelley; Prop Styling: Lindsey Lower

balsamiccranberrypork

Balsamic Cranberry Pork
– 2 ounces roasted pork tenderloin, thinly sliced
– 2 tablespoons dried cranberries
– 1/2 cup roasted asparagus spears
– 1 1/2 tablespoons crumbled feta cheese
– 1 tablespoon toasted almonds
– 1 tablespoon fresh basil
– Balsamic vinegar drizzle
390 calories

steakngreens

Steak and Greens
– 2 ounces seared flank steak, thinly sliced
– 1/4 cup sautéed kale
– 2 tablespoons shaved Parmesan cheese
– 1/3 cup sautéed mushrooms
– 2 teaspoons chopped toasted walnuts
– 1 tablespoon thinly sliced green onions
386 calories

fakeoutfajita

Fake-Out Fajita
– 3 ounces shredded rotisserie chicken
– 2 tablespoons chopped fresh cilantro
– 1/2 cup sautéed bell pepper and onion
– 1 tablespoon crumbled queso fresco
– 2 tablespoons chopped avocado
– 1 tablespoon light sour cream
– 2 teaspoons slivered jalapeño
398 calories

justbeetit

Just Beet It
– 2/3 cup thinly sliced and halved roasted beets
– 2 teaspoons walnut oil
– 1 tablespoon dry-roasted, salted pistachios
– 1/2 cup baby arugula
– 1 tablespoon thinly sliced shallots
– 2 tablespoons crumbled goat cheese
372 calories

goinggyro

Going Gyro
– 1 1/2 ounces cooked ground lamb
– 1/4 cup canned chickpeas
– 1/4 cup shredded carrot
– 2 tablespoons 2% reduced-fat Greek yogurt
– 3 tablespoons thinly sliced fresh cucumber
-1 tablespoon crumbled feta
– 1/2 teaspoon ground cumin
377 calories

crispytofupoachedegg

Crispy Tofu with Poached Egg
– 2 ounces pan-seared tofu
– 2 tablespoons grated carrot
– 2 tablespoons chopped red onion
– 1 1/2 teaspoons toasted sesame oil
– 1 large poached egg
– 1 teaspoon toasted sesame seeds
– 1/4 cup steamed salted edamame
396 calories

 

 

 

 

 

COMMENTS

  1. How to Make Cauliflower “Rice” | Cooking Light

    […] some days you need to pack a little more veg into your diet. And while I love whipping up a hearty rice bowl, this fun twist is not only a delicious substitute, but also it serves as the foundation for many […]

    March 3, 2015 at 11:00 am

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