Poke Bowl
Tuna Bowl
Ingredients:
1 pack storebought precooked brown rice (250g)
2 cup leafy greens e.g. baby spinach, lettuce, mesclun
1 cup slaw or non-starchy vegetable of choice (e.g. grated carrot, cooked peas, cucumber, red onion)
2 x 95g cans tuna or salmon
2 Tbsp Coconut lime dressing (see page 41)
Directions:
1. Squeeze rice in pack to separate grains. Tear top and microwave in pack for 2 minutes.
2. Build your bowl with brown rice, leafy greens, slaw and can of tuna or salmon.
3. Drizzle over dressing and enjoy.
NUTRITION INFORMATION (Average Quantity Per Serving)
Energy 1277 kJ | 305 kcal | Protein 30.6 g | Fat, Total 5.0 g | Saturated Fat 2.1 g | Carbohydrate 31.5 g | Sugar 2.2 g | Sodium 312 mg
Dairy Free, Gluten Free.
Chicken Bowl
Ingredients:
300g chicken breast, diced
1 tsp olive oil
2 tsp reduced salt soy sauce
1/2 broccoli, cut into small florets
1 cup frozen edamame beans
1 pack storebought precooked brown rice (250g)
1 carrot, ct into matchsticks
1/2 avocado, thinly sliced
2 Tbsp Soy dressing (see page 41)
Directions:
1. Bring a pot of water to the boil.
2. Pat chicken dry and dice 2cm. Heat oil in a frypan on high heat. Cook chicken for about 5 minutes, turning occasionally, until browned. Add soy sauce and cook for a further 2-3 minutes, until chicken is cooked through. Season to taste with salt and pepper.
3. Cut broccoli and add to pot of water with edamame beans. Cook for about 4 minutes, until bright green and tender.
4. Cook rice according to packet instructions.
5. Cut carrot into matchsticks and thinly slice avocado.
6. Drizzle over dressing and enjoy.