A staple in many kitchens, rice is quick to make, budget-friendly and nourishing. Top a bowl of rice with nutrient-dense toppings like grilled chicken, broccoli and mango slices, and you’ve got yourself a meal. (And, if you’re looking for lower-carb options, simply swap in cauliflower “rice.”) Best of all? These one-bowl wonders are naturally designed for minimal cleanup!
MEAT LOVER’S RICE BOWLS
1. Chicken & Black Bean Burrito Bowls | 24 Carrot Life
We’ve found a great make-ahead lunch to take with you on the go. Topped with a nutty, Asian-inspired sauce, these bowls are packed with protein, healthy fats and wholesome carbs. For an easy vegan option, skip the chicken and add tofu or tempeh for protein instead. Recipe makes 4 servings.
Nutrition (per serving): Calories: 395; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 40mg; Sodium: 434mg; Total Carbohydrates: 47g; Dietary Fiber: 13g; Sugars: 7g; Protein: 25g
2. Korean Rice Bowls with Turkey and Mushrooms | The Foodie Physician
Bibimbap is a traditional Korean dish rice dish topped with meat, an assortment of veggies and an egg. Not only does this comforting dish contain 22 grams of protein, it ingeniously blends finely chopped mushrooms with ground turkey to stretch your dollar and sneak in a nutritious dose of veggies. Recipe makes 4 servings.
Nutrition (per serving): Calories: 345; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 232mg; Sodium: 359mg; Carbohydrate: 32g; Dietary Fiber: 4g; Sugar: g; Protein: 22g
3. Chicken & Brown Rice Bowl | MyFitnessPal’s Original Recipe
Pack a healthy, budget-friendly lunch using this recipe for a chicken and brown rice bowl. Lean grilled chicken is served alongside brown rice tossed with celery, onion, peas and carrots all dressed in a lemon-mustard sauce. It’s a zingy lunch filled with protein and fiber to fuel you until dinner! Recipe makes 4 servings at 3/4 cup rice mixture and 4 ounces cooked chicken each.
Nutrition (per serving): Calories: 388; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 8g; Cholesterol: 79mg; Sodium: 363mg; Carbohydrate: 28g; Dietary Fiber: 3g; Sugar: 9g; Protein: 30g
4. Fish Taco Bowls | The Live-In Kitchen
If you’re having one of those lazy weeknights when you don’t feel like spending time in the kitchen, this 20-minute bowl is the answer. Seasoned cod is pan-fried until flaky and paired with corn, red bell pepper and black beans for a colorful meal that will entice the entire family! Recipe makes 4 servings.
Nutrition (per serving): Calories: 341; Total Fat: 5g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 35mg; Sodium: 349mg; Carbohydrate: 54g; Dietary Fiber: 10g; Sugar: 7g; Protein: 22g
VEGETARIAN-FRIENDLY RICE BOWLS
5. Chickpea & Vegetable Medley Cauliflower “Rice” Bowl | Healthy Nibbles & Bits
This easy veggie bowl makes cauliflower “rice” the star of the show. Packed with fiber and vitamins A, B and K, cauliflower — a cruciferous vegetable like kale or cabbage — may also offer protective benefits against certain types of cancer. Roasted chickpeas add flavor, crunch and protein for a satisfying dinner or grab-and-go lunch. Recipe makes 4 servings at about 2 1/2 cups each.
Nutrition (per serving): Calories: 295; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 0g; Sodium: 785mg; Total Carbohydrate: 41g; Dietary Fiber: 12g; Sugar: 11g; Protein: 13g
6. Spicy Mango & Avocado Rice Bowl | Love and Lemons
Mango and avocado alone are winners, but pair them with a spicy coconut-peanut-lime sauce and you’ve got a perfect blend of sweet, creamy flavors that’ll uplift any boring bowl. Recipe makes 4 servings.
Nutrition (per serving): Calories: 343; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 356mg; Carbohydrate: 43g; Dietary Fiber: 8g; Sugar: 16g; Protein: 15g
7. Stir-Fried Cauliflower “Rice” Bowl | MyFitnessPal’s Original Recipe
Get more vegetables into your day with our stir-fried cauliflower “rice” bowl, which is also friendly for the carb-conscious crowd. You can enjoy all the flavors of fried rice — egg, carrots and peas — on a bed of savory cauliflower “rice.” If you crave a protein boost, serve with a side of lean chicken or broiled shrimp. Recipe makes 4 servings at 1 1/4 cups each.
Nutrition (per serving): Calories: 277; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 212mg; Sodium: 523mg; Carbohydrate: 33g; Dietary Fiber: 10g; Sugar: 7g; Protein: 14g
8. Quick Curried Veggie Brown Rice Bowls | Eat Healthy Eat Happy
This rice bowl is bursting with warm spices like smoked paprika, chili powder and cumin. Budget-friendly frozen vegetables and precooked rice are the secrets to keeping this meal healthy — and ready in 11 minutes. Recipe makes 7 servings.
Nutrition (per serving): Calories: 214; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 315mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 7g; Protein: 7g
9. Sweet Tomato & Basil Eggplant Rounds with Brown Rice | Clean Eating
Toothsome, meaty eggplant rounds topped with sweet tomato, fresh basil and mozzarella cheese gives this meatless meal its heartiness. Even better, this Italian-inspired dish is ready to go in 30 minutes or less! Recipe makes 4 servings at 2 eggplant rounds and 1/2 cup rice each.
Nutrition (per serving): Calories: 314; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 8mg; Sodium: 443mg; Carbohydrate: 47g; Dietary Fiber: 13g; Sugar: 8g; Protein: 13g
10. Black Beans and Cauliflower Rice | Nutritionicity
Cauliflower does it again by creating a tasty dish that’s lower in carbs and higher in nutrients than its traditional bean and rice counterpart. Not to mention, this dish is packed with fiber and versatile enough to be served as a main dish, side dish or burrito filling! Recipe makes 4 servings.
Nutrition (per serving): Calories: 232; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 276mg; Carbohydrate: 32g; Dietary Fiber: 12g; Sugar: 8g; Protein: 11g
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