Asparagus & Mushroom Rice Bowl

A potassium-packed dish for any meal. 

August 24, 2015
Mitch Mandel

Instant rice may not seem like the go-to healthy dinner option, but once its surrounded by other immune-boosting veggies and powerful proteins, the otherwise not-perfectly-good-for-you carb can be a serious nutrition powerhouse. 

More: 4 Healthy Back-to-School Lunch Box Ideas


Get this: Just a half-cup cup of cooked, chopped asparagus packs 57 percent of your daily need for vitamin K, which plays a role in promoting bone and heart health. Mushrooms provide B vitamins, copper, and the antioxidant mineral selenium—while also adding a meaty quality and savory flavor to the dish, making it perfect for any Meatless Monday dish. 

Asparagus & Mushroom Rice Bowl
(Makes 4 servings)
Per serving: 387 calories, 39 g carbs, 4 g fiber, 13 g protein, 21 g total fat, 3.5 g saturated fat, 373 mg sodium

Rice Bowl:
2 cups 10-minute brown rice
1 tablespoon plus
1 teaspoon extra-virgin olive oil
1 pound asparagus, trimmed and cut into 1-inch pieces
1 package (8 ounces) sliced cremini mushrooms
4 large eggs

Dressing and Garnish:
3 tablespoons extra-virgin olive oil
Juice of 1/2 lemon 
2 tablespoons finely chopped fresh dill
1 clove garlic, minced
1/2 teaspoon salt
1/4 teaspoon red pepper flakes
1/4 teaspoon ground black pepper
1 tablespoon grated Parmesan (optional)

1. Make the rice bowl: Cook the rice according to the package directions.

2. Meanwhile, in a large skillet, heat 1 tablespoon of the oil over medium heat. Add the asparagus and mushrooms and cook for 5 minutes, or until the mushrooms have softened and darkened and the asparagus is just tender. Transfer to a bowl and set aside.

3. Return the skillet to the heat and add the remaining 1 teaspoon oil. Add the eggs and cook for 3 minutes. Flip the eggs and cook 30 seconds more, or until they reach desired doneness. Transfer to a plate and cover with foil to keep warm.

4. Make the dressing: In a small bowl, whisk together the oil, lemon juice, dill, garlic, salt, pepper flakes, and black pepper.

5. Divide the rice among 4 bowls. Top each with a portion of the vegetables and 1 egg. Drizzle with the dressing. If desired, sprinkle with the Parmesan.

Note: Made from parboiled whole grain brown rice, 10-minute brown rice is a quick alternative to traditional brown rice, which can take 30 to 40 minutes to cook.

Adapted from Runner's World Meals on the Run