Description
Quick and healthy rice meal prep ideas featuring vibrant vegetables and aromatic herbs, perfect for busy weeknights.
Ingredients
Scale
- 1 cup brown rice or jasmine rice
- 2 cups water
- Bell peppers, chopped
- Zucchini, chopped
- Broccoli, chopped
- Choice of protein (chicken, tofu, chickpeas)
- 2 cloves garlic, minced
- 1 onion, chopped
- Fresh cilantro or parsley
- 1 tablespoon soy sauce
- 1 tablespoon sesame oil
- Salt and pepper to taste
Instructions
- Rinse the rice under cold water until clear. Cook according to package instructions.
- While the rice cooks, chop the vegetables and protein into bite-sized pieces.
- In a skillet, heat olive or sesame oil over medium heat and sauté garlic and onion for 2 minutes.
- Add the vegetables and sauté for about 5-7 minutes until tender but still crisp. Season.
- Add the protein and cook together for another 5-7 minutes.
- Fluff the rice and combine with the skillet mixture. Stir in soy sauce.
- Garnish with herbs and drizzle with sesame oil.
- Divide into meal prep containers and let cool before sealing.
Notes
Feel free to substitute ingredients based on availability or dietary needs.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Meal Prep
- Method: Stovetop
- Cuisine: Various
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 3g
- Sodium: 300mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 60g
- Fiber: 5g
- Protein: 15g
- Cholesterol: 0mg
Keywords: meal prep, rice recipes, healthy eating, quick meals, vegetarian
