Everything in the Bowl

Everything in the Bowl

Health Rating
Prep Cook Ready in Servings
15 min 40 min 55 min 4

Ingredients


1 cup Brown rice, medium-grain, cooked
4 clove(s) Garlic (minced)
1 tbsp Extra virgin olive oil
1 pinch Salt
1 tbsp Extra virgin olive oil (for vegetables)
1 medium Yellow onion (sliced, for vegetables)
1/2 eggplant Eggplant (for vegetables)
1/2 cup Cremini (Italian) mushroom (sliced, for vegetables)
1/2 cup Green peas, raw (for vegetables)
1 pinch Salt (for vegetables, to taste)
1 tbsp Extra virgin olive oil (for chicken)
4 thigh(s) Chicken thighs, boneless, skinless (for chicken)
1/2 cup Basil, fresh (for chicken)
1/4 tsp Red pepper flakes (for chicken)
1 can (13.5oz) Coconut milk, reduced fat (for chicken)
1 pinch Salt and pepper (for chicken)
1/2 cucumber(s) Cucumber (julienned)
1/2 medium Carrots (julienned)
1 slice Tomato
1/4 cup Green onion, scallion, ramp (chopped)

Instructions


Heat a pan with the olive oil on medium heat. Once it is heated, add the minced garlic. Cook for about 3 – 4 minutes, or until fragrant. Be careful not to overcook it. Then, add the cooked brown rice. Sprinkle with a pinch of salt evenly to the mixture. Mix the ingredients for 2 minutes. Set aside.

To prepare the vegetables:
Heat the oil in a pan on medium heat. Once the oil is heated up, add all the ingredients together. Mix them, making sure that the ingredients are cooked well. This will take about 3 – 5 minutes. Sprinkle with a pinch of salt evenly to the mixture. Set aside.

To prepare the chicken:
Heat 1 tablespoon of oil to the pan on medium-high heat. Add your choice of protein. Cook for 7 minutes per side. Add your choice of green vegetables to the chicken mixture. Mix the ingredients all together. Then, add in your red pepper flakes or red hot peppers. Mix the ingredients one more time. Add in 1 can of coconut milk (or 1 1/2 cups of coconut milk, if it is not stored in a can). Mix the ingredients evenly, and allow it to simmer. This will take about 15 – 20 minutes. This is to ensure that the chicken is cooked all the way. Then, add salt and pepper evenly to the mixture

Put your whole grains at the bottom part. Add in your sauteed vegetables to the next level. Add the protein to the next level. Lastly, use all your uncooked vegetables on the top-most part of the dish. Not only does it make the dish appealing, but these uncooked vegetables have awesome nutrients that have not been sabotaged by cooking methods.

Nutrition Facts

Per Portion

Calories 445
Calories from fat 226
Calories from saturated fat 92
Total Fat 25.1 g
Saturated Fat 10.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.6 g
Monounsaturated Fat 9.9 g
Cholesterol 76 mg
Sodium 227 mg
Potassium 954 mg
Total Carbohydrate 29.6 g
Dietary Fiber 6.5 g
Sugars 8.6 g
Protein 25.1 g

Dietary servings

Per Portion


Grain 0.5
Meat 1.2
Meat Alternative 0.2
Vegetables 3.2

Energy sources


Pygal27%445.093193367243136.1532611162291251%369.0052496948585282.058474405008923%322.7930608728946128.4610744322719127%51%23%CarbohydratesFatProtein
Recipe from:
Main