By Stefanie Djuric and Dawn Blocklinger, Bloomington Hy-Vee dietitians
September is National Rice Month and rice is such a great food to celebrate! Why choose rice, you may ask? It is a budget-friendly, versatile, and nutritious grain choice for any meal of the day. Rice contains around 100 calories per half-cup and is sodium-, cholesterol-, and trans fat-free. It is also a gluten-free grain; it is the most common grain that is free of most allergens. Last but not least, rice contributes more than 15 vitamins and minerals including iron, zinc, folate, and other B-vitamins.
Now that the nutrient-profile has been covered, it’s time to explain how convenient rice can be for busy families by utilizing rice bowls. Follow the steps below to discover how to make your next family meal fun and easy!
Make Rice the Foundation.
Place half of a cup of cooked rice in a bowl for each member of the family, or put half of a cup of rice per person in one large bowl to create a family-sized rice bowl.
Pack in the Produce.
Add one cup of chopped vegetables, sautéed or roasted.
Add Lean Protein to Balance the Meal.
Top each bowl with three ounces per person of lean protein, such as chicken, fish, one-fourth of a cup of dried beans, tofu, or a chopped hard-boiled egg. This protein will add flavor and fill you up without excess saturated fat.
Season and Enjoy.
Sprinkle with chopped herbs or spices, or top with lemon juice and zest. Add crunch with toasted nuts. Sauce or season your healthy rice bowl as you like…Asian, Mexican, Indian, Southwest…wherever your creativity takes you. The possibilities are endless!
Here are some flavor suggestions to get you started:
- Teriyaki Bowl: Combine rice with broccoli, carrots, green onion, chicken, and teriyaki glaze.
- Vegetarian Salad Bowl: Mix rice with spinach or kale, cucumbers, tomatoes, carrots, celery, beans, Italian dressing, and garnish with shredded cheese.
- Apple Walnut Breakfast Bowl: Stir rice in with chopped apples, raisins or cranberries, walnuts, and brown sugar. Add in milk and garnish with whipped topping for a real treat!
If you are just looking for an easy side dish for family meals, rice is perfect for that, too. Try this tasty recipe on the next page that will pair well with any main course.
For more information, you may contact Stefanie or Dawn, registered dietitians, at 1035dietitianmailgroup@hy-vee.com or call 309-663-3054. Hy-Vee is Bloomington’s newest full-service grocery store located at 1403 N. Veteran’s Parkway. Dietitians are on site at the store every day of the week to help you with specific dietary needs or to answer any questions you may have.
Photo credit: LauriPatterson/iStock, burwellphotography/iStock