Chicken Spinach and Feta Brown Rice Bowl
Nutritional Info
- Servings Per Recipe: 10
- 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
View full nutritional breakdown of Chicken Spinach and Feta Brown Rice Bowl calories by ingredient
Introduction
This is my home version of a chicken and rice bowl I used to get at a Mediterranean place when I lived in New York City. It's got brown rice, golden raisins, feta cheese, sun-dried tomatoes, green onion, spinach, and red wine vinaigrette. It's delicious and I make it ahead for the whole work week for both of us. This is my home version of a chicken and rice bowl I used to get at a Mediterranean place when I lived in New York City. It's got brown rice, golden raisins, feta cheese, sun-dried tomatoes, green onion, spinach, and red wine vinaigrette. It's delicious and I make it ahead for the whole work week for both of us.Number of Servings: 10
Ingredients
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3 cups of cooked (steamed) brown rice
1 10oz. package of frozen chopped spinach, thawed
1.25 cups of finely chopped green onion
50 grams of seedless golden raisins
50 grams of sun-dried tomatoes, cut in small pieces
5 oz. fat free feta cheese
25 oz. grilled boneless/skinless chicken breast
10 tablespoons of Marie's Red Wine Vinaigrette
Directions
*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.
Member Ratings For This Recipe
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PATRICIAANN46
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SARAH1591
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CCHELSEY6
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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