Asian Style Dinner

Daria Fennelly • November 30, 2020

Asian inspired bowls

This is a very simple recipe, which is full of flavours, tastes, and textures! The best thing about it, you are able to use almost any vegetables you have.

Ingredients

  1. Whole grains per portion: 30 - 40 g of wild rice per portion
  2. Protein source per portion: 80 g salmon or chicken, or an egg, or 100 g prawns, or 100 g tofu
  3. Spices, herbs, and sauces per portion: 1 tbsp tamari soy sauce, ½ tsp chinese 5 spice, 1 tbsp grated ginger or ½ tsp ground ginger, 1 tsp of dry garlic or 1 fresh clove, 1 tsp red sauce, 1 tsp fish sauce, 1 tsp olive oil (use whatever spices and sauced you have from the ones mentioned above, no need to stock up on all of them)
  4. Vegetables per portion: 300 g, choose at least 3 different colours
  • White cabbage/red cabbage 125 g
  • Spiralised courgette 100 g
  • Grated carrot 50 g
  • Bean sprouts 50 g
  • Frozen peas 30 g
  • Red onion 30 g
  • Sweetcorn 20 g
  • Fresh chilli 10 g
  • Spring onion 10 g
  • Coriander 10 g
  • Nuts per portion: 10 g cashew nuts or peanuts

Directions

  • Boil rice as instructed
  • Grate, cut vegetables whilst rice is cooking
  • On a medium heat in a pan warm-up oil, add spices and herbs used, stir for 2 minutes
  • Add vegetables - feel free to add all vegetables at the same time
  • Add sauces, stir, cover with a lid, and stew for 5-10 minutes (you want vegetables to become soft, but you don’t want to burn them)
  • Add rice and stew for another 3-5 minutes
  • Serve on a plate with a chosen protein source (a fried egg or tofu, baked salmon or chicken)
  • Sprinkle with fresh herbs

Dietary information per portion

  • Rice - 150 calories
  • Protein - 75-150 calories (an egg would be 75 calories)
  • Oil, sauces, spices - around 30 calories
  • Nuts - 60 calories
  • Vegetables most are between 20-40 calories per 100 g (peas and sweetcorn 60-80 per 100 g)

Per portion we have less than 500 calories.

Hope you will enjoy this meal and it would become one of your favourite go-to dinners, which would always taste differently depending on what vegetables, herbs, and spices you use.

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