5:49 am - Monday February 19, 2018

Protein-Fortified Rice

Jun 30, 2013 2923 Viewed 0 respond

Protein-Fortified Rice

Serves 2


1/2 c. (50 g) raw broccoli, chopped or diced
1 small stalk (25 g) of raw celery, diced
6 egg whites
1 c. (100 g) sliced raw mushrooms 1/4 c. long-grain, raw, brown rice 1/3 c. water or broth
1/4 c. pace chunky salsa
2 tbsp. lite soy sauce
1 c. raw spinach
1/3 c. (50 g) grams raw onion, chopped salt to taste


Lightly steam the broccoli to a crisp-tender texture. In a pan coated with cooking spray, add soy sauce, chopped onion, sliced mushrooms, steamed broccoli, chopped celery and spinach. Cook on medium heat until spinach is cooked. Add water/broth, soy sauce and rice and simmer until liquid has cooked away. Once all the ingredients are cooked add in the 6 egg whites and stir until the eggs are completely cooked. Top with salsa.
This makes a very large meal for one. Or can be split and served with a side dish.

Nutritional Information

Calories (Per Serving): 380 Protein (g): 33.1
Carbohydrates (g): 54
Fat (g): 1.8
Carb – Protein –  Fat  % Ratio: 59% – 36% – 4%

“Vegetarian bodybuilder” is an oxymoron to some – although some vegetarians  have  been able to attain impressive physiques. One of the best-known vegetarian bodybuilder was Bill Pearl, whose book, “Keys to the Inner Universe” is considered a classic. Even  if  you’re  not  a vegetarian, however, meatless recipes can be staples in your culinary repertoire.  Vegetarian recipes  are  frequently innovative, and feature an array of whole foods that are often missing from  obsessively-meat centered diets.

Protein-Fortified Rice

Protein-Fortified Rice

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