High Protein Brown Rice Recipes

May 08, 2023 Post a Comment

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Description:

Brown rice is a whole grain that is a great source of complex carbohydrates, fiber, and essential vitamins and minerals. Adding protein to brown rice can make it a complete meal and help keep you feeling full and satisfied. In this article, we will explore some delicious and easy high protein brown rice recipes that are perfect for any meal of the day.

Prep Time:

Preparation times for these recipes vary depending on the recipe, but most take around 10-15 minutes to prepare.

Cook Time:

Cooking times for these recipes vary depending on the recipe, but most take around 20-30 minutes to cook.

Ingredients:

The ingredients for these recipes are easy to find and are either pantry staples or can be found at your local grocery store. Some common ingredients include brown rice, chicken, tofu, eggs, beans, and vegetables.

Equipment:

The equipment needed for these recipes is minimal and includes a pot for cooking rice, a skillet or wok for stir-fries, and basic cooking utensils like a spatula and a whisk.

Method:

The methods for these recipes are simple and easy to follow. Most involve cooking the brown rice and then adding in the protein and vegetables. Some recipes require sautéing the protein and vegetables separately and then adding them to the cooked rice. The recipes can be adjusted to your liking by adding or subtracting ingredients.

Notes:

Brown rice can be substituted with quinoa or other whole grains for a variation in the recipes. The protein sources can also be substituted to fit your dietary needs or preferences. Leftovers can be stored in the refrigerator for up to 3 days.

Nutrition Info:

The nutrition information for these recipes varies depending on the recipe and the serving size. Most recipes are around 300-400 calories per serving and contain 20-30 grams of protein.

Recipe Tips:

- Rinse the brown rice before cooking to remove any debris or excess starch. - Use low-sodium broth or water to cook the rice for a healthier option. - Cook the rice according to the package instructions and let it rest for 5 minutes before fluffing it with a fork. - For added flavor, add herbs and spices like garlic, ginger, and cumin to the rice. - Use a non-stick pan or spray with cooking spray to prevent sticking when cooking the protein.

Recipes:

1. Chicken and Broccoli Brown Rice Stir Fry

Ingredients:

- 1 cup brown rice - 2 chicken breasts, sliced - 2 cups broccoli florets - 1 red bell pepper, sliced - 1 tablespoon olive oil - 2 tablespoons low-sodium soy sauce - 1 teaspoon garlic powder - Salt and pepper to taste

Method:

1. Cook brown rice according to package instructions. 2. In a skillet, heat olive oil over medium-high heat. 3. Add chicken and cook for 5-7 minutes until browned. 4. Add broccoli and red bell pepper, and cook for an additional 5-7 minutes until vegetables are tender. 5. Add soy sauce, garlic powder, salt, and pepper, and stir to combine. 6. Serve over brown rice.

2. Tofu and Vegetable Fried Brown Rice

Ingredients:

- 1 cup brown rice - 1 block firm tofu, diced - 2 cups mixed vegetables (carrots, peas, corn) - 1 tablespoon sesame oil - 2 tablespoons low-sodium soy sauce - 1 teaspoon ginger powder - Salt and pepper to taste

Method:

1. Cook brown rice according to package instructions. 2. In a wok, heat sesame oil over high heat. 3. Add tofu and cook for 5-7 minutes until browned. 4. Add mixed vegetables and cook for an additional 5-7 minutes until vegetables are tender. 5. Add soy sauce, ginger powder, salt, and pepper, and stir to combine. 6. Add cooked brown rice and stir-fry until heated through.

3. Black Bean and Egg Brown Rice Bowl

Ingredients:

- 1 cup brown rice - 1 can black beans, drained and rinsed - 2 eggs - 1 avocado, sliced - 1 tablespoon olive oil - 2 tablespoons low-sodium salsa - Salt and pepper to taste

Method:

1. Cook brown rice according to package instructions. 2. In a skillet, heat olive oil over medium-high heat. 3. Add black beans and cook for 5-7 minutes until heated through. 4. Crack eggs into the skillet and cook to your desired doneness. 5. Serve cooked rice in a bowl, top with black beans, eggs, avocado, salsa, salt, and pepper.

4. Beef and Vegetable Brown Rice Bowl

Ingredients:

- 1 cup brown rice - 1 pound beef sirloin, sliced - 2 cups mixed vegetables (zucchini, carrots, onions) - 1 tablespoon olive oil - 2 tablespoons low-sodium teriyaki sauce - Salt and pepper to taste

Method:

1. Cook brown rice according to package instructions. 2. In a skillet, heat olive oil over medium-high heat. 3. Add beef and cook for 5-7 minutes until browned. 4. Add mixed vegetables and cook for an additional 5-7 minutes until vegetables are tender. 5. Add teriyaki sauce, salt, and pepper, and stir to combine. 6. Serve cooked rice in a bowl, top with beef and vegetables. In conclusion, these high protein brown rice recipes are easy to make, delicious, and a great way to add more protein to your diet. From stir-fries to bowls, there are many variations to choose from. Whether you are a meat-eater or a vegetarian, these recipes can be adjusted to fit your dietary needs and preferences. So, grab some brown rice and start cooking!