FRUGAL FITGIRL: BROWN RICE

Eating healthy is super popular right now. So popular in fact that, like most popular things, it’s experiencing a bit of backlash in the form of rumors. One such rumor plaguing healthy eating is that eating well is expensive. Today, I’m putting that rumor to rest by sharing my first list of budget-friendly meals for HBEats series, Frugal FitGirl.

For our first post, I’m sharing some super decadent recipes featuring a delightfully inexpensive main ingredient – brown rice. Brown rice, the unrefined, whole grain sister to white rice, is incredibly healthy and rich in selenium, manganese, naturally occurring oils, anti-oxidants and fiber. It’s even been said that brown rice keeps belly fat at bay – bonus! Another bonus? One bag of rice can make multiple meals. My favorite way to serve brown rice is in a bowl – it’s fun to get creative with toppings, as rice goes with just about anything, but here are a few of my go-tos that won’t break the bank!

 

Brown Rice Bowl

Ingredients
For long-grain Brown Rice, use 1 ¼ cups water to 1 cup rice
For short-grain, use 1 1/2 cups water.
Salt

Preparation
Bring rice, water and a pinch of salt to a boil. Cover and reduce heat until the water is at a slow, steady simmer. Let rice simmer for 30 to 50 minutes – depending on how wide your pan is, cook times vary. Once the rice is cooked and most of the moisture absorbed. Remove from heat and allow the rice to sit, covered, for 10 minutes. Remove lid and fluff the grains with a fork.

 

Black Bean, Avocado, Tomato & Chicken
1 grilled chicken breast, sliced
½ cup canned black beans, well-rinsed
½ cup grape tomatoes, halved
½ avocado, diced
¼ cup red onion, diced
¼ cup jalapeno chile, halved, seeded and diced
1 teaspoon minced garlic
2 tbsp. salsa verde
2 tbsp. red-wine vinegar
*FitTip: Purchase individually packaged organic chicken breasts so you can freeze the breasts you don’t utilize immediately.

Preparation 
Grill chicken in a medium sized grill pan over medium heat. Set aside to rest. Prepare sauce by combining red-wine vinegar, garlic and salsa verde in a small bowl. Mix together with a fork until well-blended. Place to the side. Slice grilled chicken and add along with remaining ingredients to 1 cup of brown rice. Add sauce to taste.

Kalamata Olive, Feta, Lemon & Chicken
1 grilled chicken breast, sliced 
½ avocado, diced
½ cup cucumber, diced
½ cup grape tomatoes, halved
¼ cup Kalamata olives
¼ cup red onion, diced
¼ cup feta cheese, crumbled
3 tbsp. extra virgin olive oil
2 tbsp. lemon juice

Preparation
Grill chicken in a medium sized grill pan over medium heat. Set aside to rest. Prepare sauce by combining olive oil and lemon juice in a small bowl. Mix together with a fork until well-blended. Place to the side. Slice grilled chicken and add along with remaining ingredients to 1 cup of brown rice. Add sauce to taste. 

Asian Veggie Bowl with Egg & Spicy Soy Broth
1 egg, soft-boiled or poached
¼ cup soybeans, shelled*
¼ cup carrots, julienned
¼ cup cabbage, finely chopped
¼ cup broccoli florets, steamed*
1 tbsp. rice wine vinegar
2 tbsp. low sodium soy sauce
2 teaspoons minced ginger
2-3 teaspoons Siracha or Asian chili-garlic sauce
*FitTip: Purchase veggies frozen so you can re-use in other recipes!

Preparation
Prepare sauce by combining rice wine vinegar, soy sauce, ginger and Siracha in a small bowl. Mix together with a fork until well-blended. Place to the side. Add remaining ingredients to 1 cup of brown rice. Add sauce to taste.

 

 

3 Comments

  • Veronica October 24, 2014

    I will definitely try this at home! I agree with you eating healthy is not expensive, on the contrary, eating mcdonalds type food is what’s really going to cost you in the future. I recently started buying my groceries from the place where all the chefs in Miami shop and I’ve cut costs by 1/2. Plus the veggies there are way more fresh then the ones at the grocery. xo

  • Sheila October 28, 2014

    I can’t wait to make these for my lunches. My kind of food!

  • Mikala October 30, 2014

    So i kinda made my own variation! 1 cup of Quinoa, 1/4 cup of black beans, 1/4 cup of green and red peppers. 1 sliced grilled chicken breast! Then I drizzled lime over it! Talk about delicious 🙂 My snack was grapes 🙂 best lunch ever. Thanks for the inspiration HB!

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