Healthy recipe | Brown Rice and Vegetable Stir-Fry recipe.
Ingredients:
- 1 cup brown rice
- 2 cups water
- 1 tbsp olive oil
- 1 small onion, chopped
- 2 garlic cloves, minced
- 2 cups mixed vegetables (such as carrots, bell peppers, broccoli, snow peas, etc.), chopped
- 2 tbsp low-sodium soy sauce
- Salt and pepper, to taste
Instructions:
- In a medium saucepan, add 2 cups of water and bring them to a boil.
- Add 1 cup of brown rice to it and reduce heat to low, cover and simmer for 45 minutes, or until rice is well cooked and water is absorbed.
- In a large skillet , place 1 tbsp of olive oil over medium-high heat.
- Add chopped onion and minced garlic for sauté until fragrant and onions become translucent.
- Add nicely chopped vegetables to the skillet and stir-fry for 5-7 minutes, or until vegetables are tender to taste and lightly browned.
- Add 2 tbsp of low-sodium soy sauce
- Stir well
- Also Add cooked brown rice to the skillet and stir-fry until rice is heated through. (Takes about 2-3min)
- Add salt and pepper and enjoy.
Nutritional Information:
- Calories: 340
- Protein: 8g
- Fat: 6g
- Carbohydrates: 67g
- Fiber: 8g
- Sugars: 6g
- Sodium: 306mg
This recipe is a great option for weight loss because it is high in fiber and complex carbohydrates, which help to keep you feeling full and satisfied. The brown rice provides slow-digesting carbs, which helps to stabilize blood sugar levels and prevent cravings. The mixed vegetables provide a variety of vitamins, minerals, and antioxidants, while the low-sodium soy sauce adds flavor without adding excess salt. This recipe can easily be customized to include your favorite vegetables, and can be made ahead of time for meal prep.
Read more: Healthy recipes for weightloss
Heathy recipe | Grilled Chicken and Broccoli Bowl
Ingredients:
- 1 chicken breast (medium-sized)
- 2 cups broccoli florets
- 1/2 cup brown rice, cooked
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1/2 tsp paprika
- Salt and pepper
- Optional toppings: sliced avocado, sesame seeds, chopped green onions
Instructions:
- Preheat your grill
- Next it’s to season the beautiful chicken breast with garlic powder, paprika, salt, and pepper.
- Grill the chicken breast ( 5-6 minutes per side ) until fully cooked .
- In the meantime, take a separate pan and heat the olive oil over medium-high heat.
- Add the broccoli florets to the pan and sauté (3-4 minutes) until tender.
- Time to Season the broccoli with salt and pepper .
- Now take a bowl and place the cooked brown rice in the bottom
- Put the grilled chicken breast and sautéed broccoli on the top
- Optional: place sliced avocado, sesame seeds, and chopped green onions for extra flavor and nutrition.
- Serve hot and ENJOY.
Nutritional Information:
- Calories: 340
- Protein: 38g
- Fat: 14g
- Carbohydrates: 49g
- Fiber: 7g
- Sugar: 3g
- Sodium: 236mg
This Grilled Chicken and Broccoli Bowl is a nutritious and filling meal that is perfect for lunch or dinner. The combination of grilled chicken and sautéed broccoli provides a good balance of protein and fiber that can help keep you full and satisfied for longer. Brown rice is a great source of complex carbohydrates that can provide sustained energy throughout the day. The use of olive oil adds healthy fats to the dish and enhances the flavor of the broccoli. This recipe can be easily customized with your favorite vegetables, such as bell peppers, carrots, or spinach. It is a great option for those looking for a healthy and delicious meal that is quick and easy to prepare.
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