Frozen Chicken & Rice Bowls
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 278.3
- Total Fat: 2.6 g
- Cholesterol: 45.6 mg
- Sodium: 77.2 mg
- Total Carbs: 40.5 g
- Dietary Fiber: 4.2 g
- Protein: 22.8 g
View full nutritional breakdown of Frozen Chicken & Rice Bowls calories by ingredient
Introduction
Just like what you buy in the freezer section except healthier & cheaper. I've calculated my per-unit cost at about $1.40 per serving.I make this in a big batch and then portion into freezer safe packaging and take out as needed for quick lunches/dinners.
Keeps in the freezer for at least 2 months Just like what you buy in the freezer section except healthier & cheaper. I've calculated my per-unit cost at about $1.40 per serving.
I make this in a big batch and then portion into freezer safe packaging and take out as needed for quick lunches/dinners.
Keeps in the freezer for at least 2 months
Number of Servings: 6
Ingredients
-
4 cups cooked brown rice
2 boneless/skinless chicken breasts, baked or steamed and cubed
1 cup each of diced (raw): broccoli, carrots, mushrooms
1 cup steamed kale, chopped
1/2 cup diced onions
3 cloves garlic, finely minced
1/3 cup katsu sauce (a japanese barbecue-like sauce, found near the soy sauces in most supermarkets)
Directions
Note: I often have prepared rice and chicken breast in the freezer already portioned. If you do not, cook your rice and chicken (separately) in your usual manner before preparing the rice bowls.
Combine all veggies except for onions and garlic in a mixing bowl.
In a medium non-stick saute pan cook onions until translucent, about 5 minutes. Add garlic and stir quickly until fragrant, about 30 seconds. Remove from heat.
Stir into veggie mixture. Add katsu sauce.
To prepare for freezer: In a freezer/microwave safe container (I use sturdy cardboard bowls) layer 2/3 cup rice, 1/4 cup chicken, 3/4 cup veggies/sauce. Cover securely (I use cling wrap, then place in a quart-size freezer bag) and freeze for future use.
To reheat: Remove plastic wrap, if used, and cover loosely with a paper towel. Microwave on 50% power for 2 minutes. Un-cover, stir and microwave on high for 1 minute (until hot).
Serving Size: makes 6 approx. 1.5-cup servings
Number of Servings: 6
Recipe submitted by SparkPeople user ALEXISMICHELLE.
Combine all veggies except for onions and garlic in a mixing bowl.
In a medium non-stick saute pan cook onions until translucent, about 5 minutes. Add garlic and stir quickly until fragrant, about 30 seconds. Remove from heat.
Stir into veggie mixture. Add katsu sauce.
To prepare for freezer: In a freezer/microwave safe container (I use sturdy cardboard bowls) layer 2/3 cup rice, 1/4 cup chicken, 3/4 cup veggies/sauce. Cover securely (I use cling wrap, then place in a quart-size freezer bag) and freeze for future use.
To reheat: Remove plastic wrap, if used, and cover loosely with a paper towel. Microwave on 50% power for 2 minutes. Un-cover, stir and microwave on high for 1 minute (until hot).
Serving Size: makes 6 approx. 1.5-cup servings
Number of Servings: 6
Recipe submitted by SparkPeople user ALEXISMICHELLE.