Feb 222013
 

Pinit

Do you have 10 minutes to make a delicious lunch or dinner? If the answer is yes, then this is a recipe for you! 10 minutes is all this beautiful, colorful, super nutritious rice bowl took me to whip up the other week! I also would like to introduce you to my new love affair… Kale. Sorry sweet potatoes, I still love you, but Kale is kind of a big deal to me right now.

Why?! Whyyyy, have I never tried cooking with Kale before this?? I had known about it, but a bad experience with Kale chips that a friend of mine made for me a long time ago (they turned out burnt and seriously gross tasting) left me with a bad impression on Kale.

I’m so sorry Kale, that was really unfair of me to judge you like that because seriously, you’re amazing.

The kale, when cooked up with the spicy Thai peanut sauce, sops up all the delicious flavor!! Then, the added crunch of the broccoli slaw, and the saltiness of the sunflower seeds, on top of a fluffy bed of brown rice…Mmm just lovely!

Pure energy-giving, nourish-you-to-the-core food!

So let’s talk about this wonderful little leaf we call Kale. First of all, Kale is a nutrient powerhouse!! High in vitamins A, C, and K, and full of antioxidants, this lettuce-like green packs a punch. It’s also super low in calories, yet contains a good amount of fiber, and helps to detoxify the liver! It’s versatile in that it can be served in salads, added to soups, used in pastas, stir-fry’s, and even green smoothies (see my Fave Five at the end of the post!).

I’ve seriously been eating this Kale stuff on a daily basis. I just love it! With the high amount of protein I am taking in each day while doing the 12-week fit challenge, it is really important that I am also eating easily digestible foods as high protein intake can sometimes cause my tummy some grief. So, Kale has been a saving grace as it works wonders with my digestive system!

Also, like I’ve mentioned many times before, I LOVE color. Bright, beautiful, alive colors in my meals, and this emerald green Kale just makes this dish pop!

Is it kind of weird how I think food is beautiful?? Hmm.. maybe, but I don’t care! It really is soooo pretty!

4.8 from 6 reviews

Easy Kale & Broccoli Slaw Rice Bowl with a Spicy Thai Peanut Sauce …and Fave Five Friday: Kale Recipes
 
Prep time

Cook time

Total time

 

This is a vegan dish – if you prefer, you can add chicken or shrimp and cook in the sauce then add the veggies!
Serves: 2

Ingredients
  • 4 cups chopped Kale
  • 2 cups packaged broccoli slaw
  • 2 tablespoon sunflower seeds
  • 1 cup cooked brown rice
  • Sauce:
  • 3 tablespoons creamy natural peanut butter
  • 2 tablespoons reduced-sodium soy sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon rice wine vinegar
  • 1 teaspoon minced garlic
  • ½ teaspoon crushed chili flakes
  • ½ teaspoon ground ginger or 1 teaspoon freshly grated ginger
  • ½ packet powder stevia (optional) OR 1 teaspoon of coconut palm sugar
  • 2-4 tablespoons water

Instructions
  1. Whisk together sauce ingredients until smooth (add more water to get a thinner sauce consistency)
  2. Heat a non stick pan or wok at medium heat.
  3. Add kale and broccoli slaw. Cook and stir for 2 to 3 minutes, or until
  4. vegetables are crisp-tender, the kale has wilted, and they are coated in the sauce.
  5. Serve over hot cooked brown rice (or quinoa) and sprinkle with the sunflower seeds.
  6. Enjoy!

Nutritional Information
Serving size: ½ recipe Calories: 370.4kcal Fat: 19.9g Carbohydrates: 39.6g Sugar: 4.2g Fiber: 8.2g Protein: 15.1g

Fave Five Friday: Kale Recipes

Now that I’ve talked up all the health benefits and wonders of Kale to you, here are some other amazing recipes that all take a different twist on this wonder leaf! Check them out!

1. Kale Ricotta Dip from Big Flavors from a Tiny Kitchen 

2. Portobello Mushrooms with Kale Pesto Guacamole 

3. Kale, Chickpea, and Chicken Soup with Rosemary Croutons from Feasting at Home

4. Kale, Apple, Banana Smoothie from Living to Dine 

5. Spiced Lentil, Sweet Potato & Kale Whole Wheat Pockets from The Kitchn

 

Have a wonderful, healthy, and happy weekend!!

Christal

Nutritionist in the Kitch

  29 Responses to “Easy Kale & Broccoli Slaw Rice Bowl with a Spicy Thai Peanut Sauce …and Fave Five Friday: Kale Recipes”

  1.  

    this may be a stupid question but, but what is broccoli slaw? can i buy it in a store or do I have to make it?

    •  

      Hey Jenny! Not a stupid question at all! It’s a dry slaw mix made with broccoli! It will say “broccoli slaw” on the label and is usually in the same section as all of the other salad greens/salad blends! :)

  2.  

    Made this for lunch today and it was soooo good! In fact I know it says 2 servings but it only feed me (with a 1/2 cup brown rice) there was no way I was saving this to share. Maybe next time,! Yummmm.

  3.  

    [...] Kale & Broccoli Slaw Rice Bowl with a Spicy Thai Peanut Sauce | Nutritionist in the [...]

  4.  

    Thanks for sharing my smoothie recipe! I adore kale..can never get enough of it!

    I’m excited to try this rendition. Love the idea of quickly sautéing it. And that sauce…oh my gosh it looks good.

  5.  

    I made a version of this dish too. So good! My first time eating Kale….though I didn’t know you cut off the stems….they were chewy. Sauce is amazing! Thanks for the recipe.

  6.  

    Made this tonight for dinner. I loved it. Hubby loved it. Fantastic and VERY filling (surprisingly). Added chicken and subbed out white vinegar for rice vinegar. Excellent dish.

  7.  

    Another hit! :)

  8.  

    I made this meal twice this week! It was that good! For the second round I changed up the brown rice to brown rice vermicelli (ran out of rice today). Both ways were great. I love the flavor and texture of this dish.

  9.  

    Hi! How do you think this would taste with almond butter instead of peanut butter?

    •  

      Hmm.. well, I LOVE almond butter so I would totally give it a go and I bet I’d like it! Sunflower seed butter or even cashew butter would probably taste good too! Let me know how it goes if you try! :)

  10.  

    Trying this tonight with some chicken! Looks great! We just found your site last night and tried out the quinoa mac and cheese which was awesome! You’re adorable! Love your charisma with food and healthy eating!

  11.  

    Everything about this rice bowl sounds amazing! I’m on a kale kick right now, so I’m sure I would love it!

    •  

      I am too! Today I made a chicken and quinoa casserole with Kale, I’m thinking it will hit the blog in the next couple weeks :)

  12.  

    I tried this tonight for supper with added shrimp and it was delicious! The whole family loved it and I loved that it was so quick and easy to make. I really enjoy your blog and find it really helpful as we are all trying to eat healthier these days. Your pictures are so bright and colorful-everything looks so good you just have to try it!

    •  

      I’m so happy to hear that Terri! Especially that the whole family loved it – Kale can sometimes be first looked at with crinkled noses if you know what I mean, lol! Thank you so much for the compliment!

  13.  

    I made this for dinner tonight. Mmmmm, loved, loved, loved it!! I changed a few things in the sauce cause I didn’t have the ingredients in the house. I used olive oil instead of sesame oil, agave nectar instead of stevia, and red wine instead of rice wine vinegar. Oh, I also added fresh mushrooms to the veggies. I had broiled fish with it. Definitely having this again!!

    •  

      I love that you just went with the flow and changed things up but still pulled the recipe together! Your changes sound like it would be awesome tasting still! Thanks for the feedback ;)

  14.  

    This looks like a great meal! I love using rice vinegar, it makes everything taste so fresh. I have more ginger than I know what to do with so I’ll have to make this sauce with dinner tonight!

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