Make Your Own: Grain Bowl
Craft the perfect Grain Bowl by layering nutrient-rich grains, fiber-rich vegetables, muscle-building protein, and your favorite sauce! Grain + Vegetables + Protein + Sauce
Ingredients
Grain
- 1 cup cooked couscous, quinoa, brown rice, whole wheat pasta
Vegetables (sauteed, steamed, or roasted)
- ½ cup cooked bell peppers, broccoli, carrots, cauliflower, corn, kale, mushrooms, onions, peas, spinach, sweet potatoes, tomatoes, winter squash, zucchini
Protein
- 2 ounces cooked beans, chicken, fish, lean ground beef or poultry, ham, turkey
Sauce and Other Toppings (optional)
- ¼ cup alfredo sauce, avocado, chopped nuts, crumbled feta, dried cranberries, fresh herbs (cilantro, parsley, basil), green onions, hummus, lemon juice, marinara, nutritional yeast, salsa, shredded cheese, sour cream, sriracha, sweet and sour sauce, taco sauce, teriyaki sauce, tomato sauce, tzatziki, vinaigrette
Instructions
- Clean the kitchen area and wash hands with soap and water.
- Do not rinse raw poultry, meat, or seafood. Wash cutting board, counter, utensils, and hands after touching raw meats, poultry, and seafood.
- If using fresh herbs or produce, gently rinse under cold running water and pat dry with a clean paper towel.
- Choose foods from each category above.
- Choose a cooked grain and add 1 cup to a bowl or plate large enough to hold at least 2 cups for a single serving.
- Choose cooked vegetables and add a ½ cup on top of the grains.
- Choose a cooked protein and add 2 ounces on top of the vegetables. For food safety, ensure the protein reaches the recommended internal temperature. See this chart for guidance.
- Top with ¼ cup of sauce or additional toppings.
Storage
- For safety, refrigerate any leftovers in an airtight container as soon as possible, or within 2 hours.
- Use leftovers within 4 days and reheat to 165°F before consuming.
Notes
- For more information about food and beverage storage, go to the FoodKeeper Website or App (FoodSafety.gov).