Ok. I know I promised to post more recipes of last weeks meals, but I had a friend request this one. I threw this together one day when she was meeting me to go for a bike ride but hadn’t eaten lunch and was going to stop for fast food somewhere! What?! Fast food?! Don’t do it I said! I had leftovers from my lunch and so I threw this together for her. Apparently this super easy bowl was a big hit. For dinner this week, I grilled some tuna steaks to go with it, but the tuna is totally optional. The hard boiled egg really adds all of the protein you would need. If you are vegan (or just not an egg eater), you could easily substitute with some lentils or garbanzo beans for your protein.
I’ve read a fair amount on soaking grains before use to aid in digestion. I usually soak it 24 hours, but anything helps. Soaking rice and then rinsing can also remove some of the arsenic from your rice as most rice tends to have a fair amount of arsenic. I personally feel like it helps with my digestion, though it tends to make the rice a bit more sticky and less fluffy, which doesn’t bother me. I also try to use homemade bone broth to cook my rice in. Bone broth is one of the best ways to get calcium and other essential minerals through your food (Ill share how I make bone broth in another post). Some folks even say it helps with their joint pains. But whether you believe that or not, it certainty makes your rice taste amazing!
INGREDIENTS: 2 cups brown rice (soaked if you have time) 4 cups bone broth (optional to cook rice with) 1 large tuna steak (or 2 small) 2 cups fresh or frozen organic broccoli 1 avocado 2 eggs 1/3 cup cilantro (approx 1 handful of leaves) FOR THE LIME VINAIGRETTE: 1 lime, juiced 1 teaspoon agave nectar syrup (more if you like it sweeter) 3 Tablespoons EVOO 1/4 teaspoon fine sea salt
- Soak rice up to 24 hours.
- Strain water of of rice and rinse thoroughly.
- Cook 1 part rice to 2 parts liquid using bone broth, store bought broth, or just water. Brown rice usually takes approx 25-30 minutes after soaking.
- Whisk together all ingredients for the lime vinaigrette in a small bowl.
- Brush the vinaigrette over the tuna steaks and allow to sit while the rice is cooking. You could also marinate them over night if you plan ahead.
- Make your hard boiled eggs –
- Place 2 eggs in a pot and cover with cold water.
- Place on medium heat, allow them to come to a rolling boil, place a fitted lid on the pot and turn off heat.
- Allow to sit for 12 minutes (could do 1-2 mins less for a softer yolk)
- Rinse under cold water, then fill pot with ice water.
- Once cool, peal eggs and slice.
- Cook your broccoli –
- In small pot bring 1/2 cup of water to a boil and add the 2 cups of frozen broccoli & cover with lid.
- Cook frozen broccoli 3-4 minutes until warmed through.
- Fresh broccoli should take less time, about 2-3 minutes. Make sure not to over cook.
- Cube up the avocado.
- Finely chop the cilantro.
- Heat up your grill or a saute pan.
- Cook your tuna steaks 3 minutes per side. You want them medium rare.
- Allow steaks to rest 5 minutes and then flake apart meat.
When rice is ready, create your bowl(s). For each bowl layer the following: * Place 1/2 - 3/4 cups brown rice in the bottom. * Add 3/4 - 1 cup broccoli * Add sliced hard boiled egg * Add avocado * Add flaked tuna steak meat * Sprinkle with cilantro * Drizzle with lime vinaigrette
I usually make an extra large batch of rice for the week and use it all week long. I’ve been on a rice bowl kick lately – my new thing is burger bowls. Such a healthy way to enjoy a burger. Plus burgers store and freeze well, so it makes for a quick meal if you have a few extra cooked burgers in the freezer. I just thaw a burger throw it over my extra rice from the fridge, and just cook some fresh veggies to go with. Easy.