What's 4 Dinner: Southwestern Rice Bowl

Brown rice, edamame blend in this quick dish

Published On: Apr 13 2012 12:43:01 PM EDT
DETROIT -

Our $10 What's 4 Dinner spots for 2012 will help you create easy, affordable and healthy meals by utilizing key, common ingredients found in your weekly grocery cart.  Although the recipes are simple, you will find some new ideas to make feeding your family fun and delicious.

Key ingredients:  Brown Rice, Edamame (shelled green soybeans)

Nutrition benefits:

Edamame:  April is national soy foods month, a great time to sample new soy foods and start going meatless one day each week.  Soy is an inexpensive complete source of protein, B vitamins, fiber and antioxidants that promote heart health and reduce cancer risk.  Edamame is easy to add to salads, soups, or just to snack on right out of the bag.

Brown rice: A good source of many beneficial nutrients including fiber, magnesium, zinc and vitamin B-6 - it scores an impressive 82 in the NuVal Nutrition Scoring System.  White rice , which is refined brown rice, has smaller amounts of these nutrients than than whole-grain brown rice.  Brown rice makes for a nutritious side dish or an excellent accompaniment for stir-fries.  Alternatively, mix brown rice with beans, and use for tacos or burritos.  Try brown rice in our easy rice bowl recipes below!

Money/Time Saving tips: From a quick side dish to a casserole brown rice is an inexpensive ingredient.  If you are short on time opt for the boil-in-bag or instant brown rice.

Southwestern Rice Bowl

Makes 4 servings

3 cups Meijer cooked brown rice - $1.06

2 cups cooked chicken, cubed - $2.50

1 cup shredded 2% Monterey Jack cheese - $1.25

1 cup frozen shelled edamame, thawed - $1

1 cup Meijer frozen corn - $0.62

1 cup tomatoes, finely chopped - $1.08

1 cup Meijer thick salsa - $0.50

1. in 4 microwave-safe bowls, divide and layer ingredients in the order listed

2. Cover and microwave for 30-60 seconds, until hot.

Nutrition information per serving:  calories: 405, total fat: 8g, cholesterol: 51mg, sodium: 607mg, carbohydrate: 54g, fiber: 8, protein: 26g

Serve with fresh mango slices - $1.50

Total Cost: $9.51

Orange Chicken bowl

Makes 4 servings

1 lb. Meijer boneless skinless chicken breast, cut into strips - $2.50

1/4 cup Asian Dressing (Try Paul Newman's) - $0.50

1/4 cut orange juice - $0.10

3 cups Meijer frozen stir fry vegetables - $1.50

1/2 teaspoon McCormick crushed red pepper flakes (optional) - on hand

3 cups Meijer cooked brown rice - $1.06

1/4 cup chopped peanuts (optional) - $0.42

1. Heat large skillet on medium-high heat.  Add chicken and stir fry 5 to 7 minutes or until heated through.

2. Stir in dressing and juice.  Bring to boil.

3.  Add vegetables (and red pepper if using); cook 5 to 7 minutes or until heated through, stirring occasionally.

4. Serve over rice in individual bowls.  Top with nuts or chow mein noodles for crunch.

Nutrition information per serving: calories: 381, total far: 8g, cholesterol: 75mg, sodium: 225mg, carbohydrate: 54g, fiber: 4g, protein: 30g

Serve with:

Meijer pineabble chuncks - $1.39

Low fat mil - $0.62

Total Coast = $8.09