Vita-Crunch Lunch
Vita-Crunch Lunch
This simple lunch is easy to make and totally healthy. It packs in an enormous amount of vitamins, protein, calcium, and anti-oxidants.
You’ll need:
A sauce pan
A non-stick pan
A microwave dish
Olive oil
Quick brown rice
Chicken broth
Onion
Red pepper
Kale
One can vegetarian chili
Seasonings (e.g. salt and garlic powder)
1. In the sauce pan, make several servings of the quick brown rice, using the chicken broth as the liquid.
2. Chop the onion, red pepper, and kale. (How much is up to you. For one person, about a half cup of onion, half a red pepper, and two cups of kale works well.)
3. Heat the non-stick pan to medium high heat with a tablespoon of olive oil.
4. Add the onion, red pepper, and kale, in that order, stir-frying each briefly before adding the next ingredient.
5. Season the greens with salt and garlic powder, or the seasonings of your choice.
6. Meanwhile, heat the chili in the microwaveable dish.
To serve, place a half cup or so of brown rice in a soup bowl or pasta bowl, add a cup of chili, top with the hot greens and mix them in a bit. For extra flavor, you can add a bit of grated cheese on the top.
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