The Wholesome Jar - Brown Rice in a Jar

Wholesome lunch packed in a small jar with healthy brown rice and the goodness of vegetable salad.

Serve: 1 person

Time: 20-30 mins

Nutritional value of the jar:

Energy: 227 Kcal

Carbohydrate: 36.8 grams

Protein: 5.4 grams

Fat: 6 grams

 Ingredients:

• 1 chopped tomato
• 1 chopped onion
• 1 tsp of finely chopped green chilli
• 2 tsps of finely chopped garlic
• 1 tsp of finely chopped ginger
• 1 small cup (katori size=124 grams) cooked brown rice
• 1 cup of chopped vegetables of your choice
• 1 tsp of any cooking oil
• Salt to taste

Method:

• For tomato curry:

1. Take a pan, add oil and heat it.
2. Then add the chopped tomato, onion, green chilli, ginger and garlic and let this paste cook on a medium flame for 4-5 mins till the oil is visible on the sides of pan.
3. Add little water and salt to taste and cook it nicely.

• For Layering the Jar:

1. Layer your jar by first adding a layer of tomato curry, then cooked brown rice and top it up with mixed vegetables of your choice.
2. Spill, stir and enjoy.

* You can include scramble egg or roasted fish with salad to increase the protein content of the jar.

To know the health benefits of brown rice, click on this link:

Healthy and Unpolished - Brown Rice