“Macro” Platter

2019-06-12
  • Yield : 1 serving
  • Prep Time : 5m
  • Cook Time : 40m
  • Ready In : 45m
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Nutritional Info

This information is per serving.

  • Calories

    438 calorie
  • Fat

    17 grams
  • Saturated Fat

    3 grams
  • Cholesterol

    187 milligrams
  • Sodium

    124 milligrams
  • Carbohydrate

    60 grams
  • Fiber

    9 grams
  • Protein

    14 grams
  • Sugar

    6 grams

Ingredients

  • 1/4 cup raw brown rice
  • 1/3 cup chopped kale (2-inch square pieces)
  • 1/3 cup chopped broccoli
  • 1/3 cup sliced sweet potatoes (1/4-inch pieces)
  • 1 hard-boiled egg
  • 1/3 cup chopped avocado

Method

Step 1

Place the brown rice in a saucepan with 1/2 cup water. Bring to a boil, reduce the heat to low and simmer, covered, until almost all the water is absorbed, approximately 40 minutes. 

Step 2

In a pot with a steamer basket, bring a small amount of water to a boil. Add the kale to the basket and steam for about 10 minutes, making sure to add more water if needed; set aside. Add the broccoli to the steamer basket and steam for about 6 minutes; set aside. Add the sweet potatoes and steam until just tender, 10 to 20 minutes. (Alternatively, if space allows, steam the vegetables together, making sure to remove each type as it cooks.) 

Step 3

Place the rice, kale, broccoli and sweet potatoes into different sections of a compartmentalized lunch box. Cut the egg in slices, if desired, and place in another section. Finally, add the avocado.

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