I ADORE RICE BOWLS!

Every once and a while, you realize you have developed a minor obsession with a food, at least I do.  Lately it seems I am obsessed with rice bowls.  My obsession began at Chipotle, with their burrito bowl, then continued to Panera Bread with there Quinoa Lentil Broth Bowl (okay, so it’s not a rice bowl, but it’s close).  Now, today I came across a recipe that I can’t wait to try, and guess what????  It’s a RICE BOWL, woohoo!

images-sys-201203-r-quinoa-and-brown-rice-bowl-with-vegetables-and-tahiniDoesn’t that look amazing?????  I can’t wait to make this!  I’ll include the actual recipe, instructions and then follow with suggested modifications for those who are on my customized 30 day programs (you know who you are, and if you aren’t, we should talk).

Quinoa and Brown Rice Bowl with Vegetables and Tahini

  • TOTAL TIME: 1 HR
  • SERVINGS: 6

Ingredients

  1. 1 cup long-grain brown rice
  2. 1 cup red quinoa
  3. 1/4 cup extra-virgin olive oil
  4. 1 small onion, finely diced
  5. 1 carrot, sliced crosswise 1/4 inch thick
  6. 1/4 pound shiitake mushrooms, stems discarded and caps thinly sliced
  7. 1 small zucchini, halved lengthwise and sliced crosswise 1/4 inch thick
  8. Salt
  9. 1 head of broccoli—stems peeled and sliced into coins, heads cut into small florets
  10. One 12-ounce bunch kale, large stems discarded
  11. 1/4 cup tahini, at room temperature
  12. 1/2 cup fresh lemon juice
  13. 2 garlic cloves, minced
  14. 2 tablespoons warm water
  15. 1/4 teaspoon crushed red pepper
  16. 1 ripe avocado, cut into 1/2-inch dice
  17. 1 cup mung bean sprouts
  1. In a medium saucepan, cover the brown rice with 2 inches of water and bring to a boil. Cover and cook over low heat until the rice is just tender, about 40 minutes. Drain and return the rice to the saucepan; keep covered.
  2. Meanwhile, in a small saucepan, combine the quinoa with 2 cups of water and bring to a boil. Cover the saucepan and simmer over low heat until the quinoa is tender and all of the water has been absorbed, 20 minutes.
  3. In a large skillet, heat 2 tablespoons of the oil. Add the onion and cook over moderate heat until translucent, about 4 minutes. Add the carrot and cook until starting to soften, about 3 minutes. Add the shiitake, cover and cook until tender, about 4 minutes. Add the zucchini, season with salt and cook, stirring a few times, until tender, about 3 minutes. Transfer to a bowl.
  4. Add the remaining 2 tablespoons of oil to the skillet. Add the broccoli, cover and cook over moderate heat, stirring a few times, until deep green, 5 minutes. Add the kale, cover and cook, stirring a few times, until the broccoli and kale are just tender, 4 minutes. Season with salt. Stir in the other vegetables.
  5. In a small bowl, whisk the tahini with the lemon juice, garlic, warm water and crushed red pepper. Season with salt.
  6. Transfer the brown rice and quinoa to bowls. Top with the cooked vegetables, diced avocado and bean sprouts. Serve, passing the tahini sauce at the table.
Notes

One Serving 500 cal, 22 gm fat, 2.9 gm sat fat, 69 gm carb, 10 gm fiber, 15 gm protein

*** For 30 day, customized programs, I’d omit the carrots.  I’d also add a protein, either black beans, tofu or some shredded chicken.

If you make this, let me know what you think.

Bon Apetite!

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Hello Fresh

It’s been a bit since I’ve been able to blog, and I’ll admit, the last 14 days have been a bit of a blur to me.  I spent the better part of the last 14 days traveling to 2 National Qualifiers, for Volleyball, in Philadelphia and Georgia.  I will admit, that at one point, my friend Marisa and I were truly confused as to what day of the week it was………phew, it’s GREAT to be home!!!!

So, today, while resting in front of the TV (a rare occasion around here, especially for me), a commercial popped up for a company called HELLO FRESH.  Hello fresh is a meal delivery service, where they provide you with the healthiest of ingredients, alongside a recipe to prepare it.  I was curious so I decided to find out what it was all about.  When I googled it, up popped a few of their recipes……….hey, they looked AMAZING!!!!  So, to give credit where credit is due, the following recipes came from their site, along with a few tweaks by me to make it applicable to my clients doing the customized nutritional programs I offer.  ENJOY!

 LEMONY CHICKEN AND QUINOA STEW

Ingredients

  • 2 boneless, skinless chicken breasts
  • 5 oz Quinoa
  • 1 bunch fresh parsley
  • 1 onion
  • 1 zucchini
  • 1 tomato
  • 1 lemon
  • 1 stock concentrate
  • 1 tsp chili flakes
  • 1 tbsp. extra virgin olive oil

Prep:

  • Peel, halve, and finely chop the onion
  • cut the zucchini into 1/2 inch pieces
  • cut the lemon into wedges
  • finely chop the parsley
  • cut the tomato into 1/2 inch cubes
  • cut the chicken into 1/2 inch cubes

Directions:

  • Heat 1/2 tablespoon oil over medium heat in a pot
  • Add the onions, and zucchini and season with salt and pepper
  • Cook for about 5 minutes, until slightly softened
  • Add the tomato and as many chili flakes as you dare
  • cook for a few seconds before adding 4 cups of water, stock concentrate and quinoa
  • season with salt and bring to a boil
  • Once boiling, reduce heat to low and simmer for 15 minutes, or until quinoa is tender.
  • taste and season with salt and pepper
  • add the chicken and cook for about 7 minutes, until chicken is opaque and cooked through
  • Serve in a bowl with a squeeze of lemon juice and a sprinkle of fresh parsley