Chicken Spinach and Feta Brown Rice Bowl
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 10
Ingredients
3 cups of cooked (steamed) brown rice1 10oz. package of frozen chopped spinach, thawed1.25 cups of finely chopped green onion50 grams of seedless golden raisins50 grams of sun-dried tomatoes, cut in small pieces5 oz. fat free feta cheese25 oz. grilled boneless/skinless chicken breast10 tablespoons of Marie's Red Wine Vinaigrette
*cooking time is one hour if you factor in the time it takes to cook the brown rice and grill the chicken.
1. Cook the rice however you like to cook it. I steam it. Set aside and let it cool once it's done. (1 cup of uncooked brown rice yields a little more than 3 cups of cooked rice)
2. Grill your chicken breasts, and then chop them into small, bite-sized pieces. Set aside.
3. Thaw the frozen spinach, no need to cook it up. Just drain it when it's thawed.
4. In a large bowl, combine rice, spinach, feta, raisins, sun-dried tomatoes, green onions and chicken, making sure everything is evenly distributed.
5. Add the red wine vinaigrette and continue to stir, ensuring even distribution.
6. Set out 10 individual-sized plastic food containers. I use the Gladware 14 oz. round bowls.
7. Distribute the food into the 10 containers, and store in the refrigerator.
8. Now you have 10 lunches for two (or lunch and dinner for one) made ahead for the whole week. And they're under 300 calories a pop, high in protein, with a good amount of carbs, fiber and veggies.
No excuses!
Number of Servings: 10
Recipe submitted by SparkPeople user IVONNEAZ.
1. Cook the rice however you like to cook it. I steam it. Set aside and let it cool once it's done. (1 cup of uncooked brown rice yields a little more than 3 cups of cooked rice)
2. Grill your chicken breasts, and then chop them into small, bite-sized pieces. Set aside.
3. Thaw the frozen spinach, no need to cook it up. Just drain it when it's thawed.
4. In a large bowl, combine rice, spinach, feta, raisins, sun-dried tomatoes, green onions and chicken, making sure everything is evenly distributed.
5. Add the red wine vinaigrette and continue to stir, ensuring even distribution.
6. Set out 10 individual-sized plastic food containers. I use the Gladware 14 oz. round bowls.
7. Distribute the food into the 10 containers, and store in the refrigerator.
8. Now you have 10 lunches for two (or lunch and dinner for one) made ahead for the whole week. And they're under 300 calories a pop, high in protein, with a good amount of carbs, fiber and veggies.
No excuses!
Number of Servings: 10
Recipe submitted by SparkPeople user IVONNEAZ.
Nutritional Info Amount Per Serving
- Calories: 229.6
- Total Fat: 3.9 g
- Cholesterol: 41.1 mg
- Sodium: 550.8 mg
- Total Carbs: 26.6 g
- Dietary Fiber: 2.9 g
- Protein: 22.7 g
Member Reviews
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PRISWILK
Excellent, healthy and delicious. It was easy to make and keeps really well after. I've been eating it for breakfast or lunch the past few days. Most yummy! The only thing I did different was I used fresh spinach which I chopped up. I think goat cheese and dried cranberries could work as well. - 7/31/10