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MAC's Recipe of the Month: March 2018

MAC Nutrition Team - Thursday, March 01, 2018

The Ultimate Balanced Plate for a Nourishing Start to Spring

Grain bowls and grain-based salads make for a wonderfully balanced meal as we transition from winter to spring. Their inclusion of whole grains, vegetables, and lean protein means you get a nutrient-dense meal that will be satisfying and delicious. You can mix and match each component, adding dressings and spices for flavor, allowing for endless variation. Plus, these salads can be modified for any meal or snack during the day. Keeping in mind portions the size of one fist for carbohydrates such as rice, one palm for lean protein such as chicken, and two fists for vegetables will help you to keep the plate balanced. This particular recipe features rice, chicken, and vegetables, and can be made even more quickly and easily by using pre-cooked frozen rice, pre-chopped vegetables, and pre-washed bagged kale. It’s just a question of heating everything up, throwing it all together, and serving your meal! This can also be made vegetarian by replacing the chicken with egg, beans, or tofu.

Balanced Grain-Based Salad
Yield: 1 serving


½ cup cooked brown rice
1 cup chopped mixed vegetables (green beans, mushrooms, shredded carrots, broccoli, onion, or vegetables of your choice)
1 cup kale
1 tsp olive oil
1 tsp grated ginger
1 garlic clove, chopped
1 tsp low sodium soy sauce
4 tsp rice vinegar
¼ tsp sesame oil
½ avocado
3oz skinless chicken breast
Black pepper to taste


Steam mixed vegetables until tender-crisp.
Massage kale with ½ tsp olive oil until softened.
Whisk grated ginger, chopped garlic, soy sauce, rice vinegar, and sesame oil until combined to make a dressing.
Coat chicken with ½ tsp olive oil, place in baking dish, season with black pepper, and bake at 400 degrees Fahrenheit for 10 minutes. Flip over and bake for about 15 more minutes or until cooked through. A thermometer inserted into the center of the chicken breast should read at least 165 degrees Fahrenheit.
Place cooked rice, kale, cooked vegetables, and cooked chicken breast on plate, slice avocado and lay pieces on top, and drizzle with sauce.

Approximate nutrition information per serving:
Calories per serving: 481
Fat per serving: 21g
Protein per serving: 34g
Total Carbohydrate: 40g
Fiber: 10g
: 292mg