Broccoli Rice Bowl

This hearty, delicious meal will please even the pickiest eaters - and it also comes together in under half an hour. The brown rice is nearly fully cooked already so it just takes a couple more minutes but still provides the health of the real thing. It provides a great base for some crisp-tender broccoli, succulent onions, crunchy almonds, and creamy American cheese.

This dish is also quite flexible in its place in the meal. This can easily serve as a vegetarian main entree, a side for a protein, or lunch to be taken in pieces over several days. In fact, make more of it and use it for an entree and lunch! In my case I made it along with some mustard-crusted trout for a very fast, healthy meal.

Difficulty: easy
Time: 25 minutes
Cost: $13.75



Broccoli Rice Bowl
Ingredients:
1 package instant brown rice (8.8 oz)
3 c broccoli, cut into bite-sized pieces
1 tsp olive oil
2/3 c sweet onion, diced
1/4 tsp black pepper
4 slices reduced-fat American cheese, torn into small pieces
2 tbsp almonds, sliced

Cook the rice according to directions (it will be an extremely quick process.)

While the rice is cooking put the broccoli in a microwave-safe dish. Sprinkle with 1 tbsp of water. Cover and microwave for 4 minutes or until crisp-tender. Drain and set to the side for now.

Heat a pan over medium high heat. Add the olive oil, swirling to coat. Add the onions and saute for 5-7 minutes or until they are soft and becoming translucent. Add the black pepper and stir to mix evenly.

Add the broccoli, rice, and cheese. Stir just until the cheese melts and remove from the heat. Add the almonds and mix evenly.

Servings: 4
Serving size: about 3/4 c
Nutrition: calories 211; carbs 78g; fat 7g; protein 8g; sodium 345mg; iron 4mg