Miso Walnut, Mushroom & Broccoli Brown Rice
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
Calories 470
Protein 12g
Fat 28g
Carbs 45g
Total Time 20 minutes
Miso Walnut, Mushroom & Broccoli Brown Rice
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Ingredients
Ingredients for 5 servings
- Sauce
- 1 1/2 tablespoons avocado oil
- 2 – 3 tablespoons sriracha or red chili garlic sauce, more/less to taste
- 3 tablespoons low sodium tamari or soy sauce
- 4 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 1/2 tablespoons miso paste
- 2 cups broccoli florets
- 3 cups brown rice, cooked
- 1 1/2 tablespoons avocado oil (or olive oil)
- 2 cups chopped shiitake mushroom
- 1/2 medium (white) onion, diced
- 2 teaspoons vegan butter
- 1 tablespoon miso paste
- 1 cup crushed raw walnuts
- Garnish
- green onion
Steps
- Cook rice according to instructions given then set aside. As a time saver, consider using frozen brown rice.
- Mix together the ingredients for the sauce, set aside.
- Set oven to broil (~500-550F).
- Place broccoli florets on a baking tray, spray with avocado oil, then broil for 5 – 7 minutes or until the edges of the broccoli are seared. Set aside.
- Place a large nonstick wok (or skillet) on meedium high heat. Once hot, add oil, mushrooms and onions. Cook together for 6 – 8 minutes or until the onions have turned slightly translucent and the edges of the onion and mushroom have seared.
- Add the vegan butter and the miso paste and continuously toss the mushrooms so that it melts all over of the mixture. Fold in the rice and the broccoli. Toss and reduce heat to medium.
- Pour in the sauce and toss everything together. Garnish with green onion.
- Enjoy!
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Calories
470
Protein
12g
Fat
28g
Carbs
45g
Sodium
1200mg
Fiber
7g
Sugar
5g