Healthy Rainbow Rice: The Ultimate Quick and Easy Family Meal
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A Nutritious and Quick Recipe Ready in Under 30 Minutes
Healthy Rainbow Rice, Quick and Easy
This Healthy Rainbow Rice, a quick and easy meal that’s perfect for busy families. Our Rainbow Rice is a vibrant, nutrient-packed dish that’s as flexible as it is delicious. Whether you’re looking for a quick and easy dinner, a nutritious lunch, or a meal that can easily be tailored to your family’s tastes, this healthy recipe has you covered. With prep and cooking time under 30 minutes, it’s ideal for busy schedules. You can use whatever vegetables and protein you have on hand, making it a great option for using up leftovers or adapting to different dietary preferences.
Ingredients
Capsicum: Green, red, and yellow. While I often use a trio pack, you don’t need to use all three colors — just use whatever you have available or prefer.
Leek: A wonderful alternative to onion, leeks add a delicate, slightly sweet flavor and are rich in vitamins A, C, and K.
Garlic: 1 clove, crushed for that perfect aromatic touch.
Mushroom: Adds a rich, earthy flavor.
Zucchini: A versatile veggie that’s low in calories but high in nutrients.
Carrot: Adds a sweet crunch and is packed with beta-carotene.
Frozen Mixed Vegetables: A convenient option if you’re short on fresh produce.
Protein Options (Choose One)
Tofu: Marinate in light soy and honey for a deliciously sticky and savory flavor. Ideal for plant-based diets and quick meals.
Steak: Scotch fillet is my favorite, but any steak of your choice works well. BBQ to your desired doneness (I recommend medium rare), rest for 5 minutes, then thinly slice and stir through at the end.
Chicken Breast: Air-fried to perfection, then thinly sliced and stirred through.
Eggs: For a quick protein boost, whisk 3 eggs with salt and pepper, cook in a flat pan, flip, remove, and slice into squares.
Instructions
Prepare the Rice: If not using pre-cooked rice, cook brown rice in a rice cooker while preparing the other ingredients. (This usually takes about 20 minutes.)
Cook the Protein:
If using tofu, marinate and cook while prepping the veggies.
For steak, BBQ to your desired doneness (medium rare recommended), rest for 5 minutes, then thinly slice.
Air-fry chicken breast while prepping the veggies.
For eggs, whisk with salt and pepper, cook in a flat pan, flip, remove, and slice into squares.
Prepare the Veggies: Lightly spray a pan with oil and sauté the garlic, leek, and carrot until fragrant and slightly softened.
Stir-Fry: Add the remaining vegetables (whatever you have on hand) and stir-fry for about 2 minutes until just tender.
Combine: Add the cooked rice to the vegetable mixture. Stir in 2 tablespoons of light soy sauce, or adjust to your taste.
Finish: Stir through your chosen protein, ensuring everything is well mixed and heated through.
Why It’s Healthy and Good for You
Healthy Rainbow Rice is not just a feast for the eyes — it’s packed with nutrients from the variety of vegetables you include. The dish is high in fiber, thanks to the brown rice and a medley of vegetables, which aids digestion and keeps you full longer. Adding lean protein like tofu, chicken, or eggs provides a balanced meal that supports muscle repair and growth. The versatility of this healthy, quick and easy recipe also allows you to adapt it to whatever you have in your pantry or fridge, minimizing waste and making healthy eating easier.
Final Thoughts
In less than 30 minutes, you can whip up this healthy, quick, and easy Rainbow Rice that’s bursting with flavor and color. It’s a hit with the kids — they’re always coming back for seconds, so be sure to make a large batch! This dish is also ideal for leftover lunches or afterschool snacks, making it a great choice for meal prep.
Give it a try and let us know how it turns out! Don’t forget to share your own variations and favorite ingredients in the comments on VitalityVentures.co.
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