Brown Rice Bowls Under 400 Calories

April 21, 2014 | By | Comments (0)

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

Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s