Macro-plate (macrobiotics)
Votes: 2
Time: 45 min.
Complexity: easily
Servings: 1
Complexity: easily
Servings: 1
Nutritional value per serving:
Calories 438, total fat 17 G., saturated fats 3 G., proteins 14 G., carbohydrates 60 G., fiber 9 G., cholesterol 187 mg, sodium 124 mg, sugar 6 G.
Calories 438, total fat 17 G., saturated fats 3 G., proteins 14 G., carbohydrates 60 G., fiber 9 G., cholesterol 187 mg, sodium 124 mg, sugar 6 G.
This lunchbox is designed to support the macrobiotic diet, a philosophy that emphasizes vegetables, eggs, and whole grains, such as fiber-rich brown rice. All vegetables are cooked to minimize nutrient loss or to preserve freshness. A harmonious combination would be steamed rice with sweet potatoes, kale, and broccoli. Everything is steamed and arranged in separate sections of the lunchbox or in piles on a plate. Top it off with a hard-boiled egg and fresh avocado, and enjoy a healthy meal.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 1/4 cup uncooked brown rice
- 1/3 cup chopped kale (5cm pieces)
- 1/3 cup chopped broccoli
- 1/3 cup chopped sweet potato (1/4-inch pieces)
- 1 hard-boiled egg
- 1/3 cup sliced avocado
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Recipes with similar ingredients: brown rice, kale, broccoli cabbage, sweet potato, Avocado, eggs
Cooking the dish according to the recipe:
- Place brown rice in a saucepan with 0.5 cups of water. Bring to a boil, reduce heat to low, and simmer, covered, until almost all the water is absorbed, about 40 minutes.
- Bring a small amount of water to a boil in a saucepan fitted with a steamer basket. Add the kale and simmer for about 10 minutes, adding more water if necessary. Set aside.
- Add the broccoli to the steamer and steam for about 6 minutes; set aside. Add the sweet potato and steam until tender, 10-20 minutes. Alternatively, if your steamer has space, steam the vegetables all at once, removing each vegetable as it cooks.
- Place the rice, kale, broccoli, and sweet potato in different sections of the lunchbox. Slice the egg, if desired, and place it in another section. Finally, add the avocado.
Author of the recipe - Keri Glassman is a nutrition expert.
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