Spring Wild Rice Bowl with Asparagus

Originally written by Matthew Kadey, M.S., R.D., in Runner's World magazine of May 2015, this recipe features wild rice, which is technically a grass.  Wild rice has a great amount of nutrients "including phosphorus, zinc, magnesium and B vitamins." (1)

 Ingredients For Rice Bowl:

1 cup wild rice (3 cups cooked)--for extra flavor, cook it in vegetable or chicken broth instead of water!

1 bunch asparagus, chopped into 1 to 1 1/2 inch long pieces

1/2 pound cremini mushrooms, sliced

4 poached eggs (how do you poach an egg? It's easy! Learn here!) 

Grated Parmesan, optional

 

Dressing Ingredients:

3 tablespoons extra-virgin olive oil

Juice of 1/2 lemon

2 tablespoons chopped dill

1 clove garlic, minced

1/2 teaspoon sea salt

1/4 teaspoon red pepper flakes**

1/4 teaspoon ground black pepper 

 

**The red pepper flakes give this dish a nice heat.  Only a sprinkle or two will do unless you REALLY love red pepper flakes.  If you don't like spicy at all, I would recommend ommiting this ingredient.

 

Method:

So easy.  While you're cooking your wild rice according to its package directions, you'll sauté your asparagus and mushrooms.  I used a little bit of the dressing to cook the veggies, just keep the heat low to medium range when using olive oil for cooking to keep it below its smoke point.

 

In a separate pan, poach your eggs.  Do this in the last 5 minutes of the cooking so that your eggs are fresh out of the pot and not cold and rubbery. Makes 4 servings.   

 

Vegan? Vegetarian? Omit animal products like the eggs or cheese as you wish.  You can always slice up some organic firm tofu and cook it right along with your vegetables for a great source of protein!

 

 

For nutrition information for this rice bowl and other recipes in this original article visit here

 

Sources: 

1. Kadey, Matthew. "Beyond White Rice."  Runner's World May. 2015: 50-51. Print.

 

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