Monday, February 27, 2017

Grain Bowl

Having a grain bowl can be the perfect meal for breakfast, lunch, and dinner. Adding just 1/3 cup of rice to every bowl, mixed with proteins and vegetables, drizzled in a tangy sauce, makes it a filling, beautiful, and wholesome dish. Here's an example and excellent option for you to put together. You can also add sliced lean meat, fish, and chicken to this as a more filling dinner option. 

1 cup brown and wild rice, cooked
4 eggs, soft boiled
3 cups tuscan kale, steamed
3 cups shiitake mushrooms, steamed
3 cups grape tomatoes, halved
1 tsp kosher salt 
1 tbsp extra virgin olive oil
1/4 cup soy sauce
1/4 toasted sesame oil
2 tsp crushed ginger
1/4 cup maple syrup

1. Cook rice according to box instructions. Steam kale and mushrooms in a steaming basket, or in a dutch oven/large sauce pan(with lid) by adding 1/2 a cup of water, closing lid of pan and steaming for 1 one minute until just wilted. Remove kale and mushrooms from steamer basket or saucepan and set aside. 
2. Preheat oven to 425°. Toss grape tomatoes in salt and olive oil on a lined baking sheet. Roast tomatoes in the oven for about 1 hour until they are blistered and soft. (you can do this step ahead of time and keep tomatoes in a container until ready to assemble). 
3. Bring water to a rapid boil in a small saucepan. reduce to a rapid simmer and gently place eggs into water. Beginning the timing for 6 minutes. This will give you a soft boiled egg. Run eggs under cold water when time is up. Peel and halve each egg. 
4. Add rice to bowl, top with kale, mushrooms, tomatoes, and egg. Lightly sprinkle bowl with sea salt. Drizzle dressing over bowl and eat.
Yields: 4 servings 

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