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 + SauceUse our “Make My Recipe” form to customize and print or share your recipe (or receive a copy via email).
Ingredients
Grain - Select One
- 1 cup cooked rice (brown or white), couscous, quinoa, or pasta (white or whole wheat)
Vegetables (sauteed, steamed, or roasted) - Select One or More
- ½ cup ¾-inch chopped cooked vegetables (bell peppers, broccoli, carrots, cauliflower, corn, kale, mushrooms, onions, peas, spinach, sweet potatoes, tomatoes, winter squash, or zucchini)
Protein - Select One
- ¼ cup low-sodium beans (black, cannellini, chickpeas, great northern white, kidney)
- ¼ cup ¾-inch chopped cooked chicken, ham, or turkey
- ¼ cup cooked lean ground meat or poultry
- ¼ cup canned or cooked seafood
Optional Sauce and Other Toppings - Select One or More
- 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, or vinaigrette
Instructions
- Select food(s) from each category above.
- Clean the kitchen area and wash hands with soap and water.
- Gently rinse fresh produce under cold running water. Scrub firm fresh produce with a clean vegetable brush under cold running water. Packaged produce labeled pre-washed shouldn't be washed again. If using fresh herbs, gently rinse under cold running water and pat dry with a clean paper towel.
- Do not rinse raw poultry, meat, or seafood. Wash cutting board, counter, utensils, and hands after touching raw meats, poultry, and seafood.
- 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. If using canned beans, drain and rinse them before adding to the pan.
- 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
- Dry beans can be substituted for canned beans. Be sure to soak and cook dry beans before using.
- For more information about food and beverage storage, go to the FoodKeeper Website or App (FoodSafety.gov).
The Nutrition Facts Label does not include optional ingredients.
