Tuesday, June 25, 2013

Champion Performance Recipe of the Week - Rice & Egg Portable Meal Bars

I came across a fabulous book this weekend called Feed Zone Portables... It's a great resource for endurance athletes and full of amazing portable recipes (see note below). It got my wheels turning and inspired this easy recipe that is a new favorite around here! Chock full of protein, complex carbs, antioxidants and other phytonutrients, it has the added benefit of the anti-inflammatory wonder-herb, Turmeric. Enjoy this easy to make recipe as is, or uses the tips below to make it your own!

Rice & Egg Portable Meal Bars
Makes 6 servings

2 cups sushi rice (uncooked)
2.5 cups water
3 cups egg whites
2 cups baby spinach, chopped
3/4 cup diced colored peppers
1/4 cup sharp cheddar, shredded
1 tsp Mrs Dash
1 tsp Turmeric

DIRECTIONS  (see photos below)
Prepare sushi rice (either stovetop or rice-cooker).
Preheat oven to 375 degrees.
Lightly spray 8x8 baking dish with cooking oil.
Spread half rice in bottom of dish, covering evenly.
Sprinkle with half the Mrs Dash and Turmeric.
In a bowl, stir together chopped spinach & peppers, cheese and egg whites.
Pour over the rice layer and spread evenly.
With remaining rice, create a cover layer then sprinkle the other half of Mrs Dash and Turmeric across the top.
Cover loosely with foil and bake 30 minutes.
Remove foil, and bake another 10 minutes or until top layer of rice is golden.
Cool on wire rack then slice into 6 even portions.
Wrap portions in saran wrap and refrigerate.
Grab and go as needed!

Nutrition Information: Makes 6 servings. Per serving: 288 calories, 20g protein, 51g carbs, 2g fat, 2g fiber, 234 mg sodium

TIPS: To increase protein, add chopped chicken sausage or cooked ground chicken breast (or turkey breast). To reduce carbs, make rice layers thinner (decrease rice total by up to half).

Recipe inspired by Feed Zone Portables by Biju Thomas and Dr. Allen Lim

Spread half of cooked rice in an even layer. Sprinkle with half the Mrs Dash & Turmeric.
Mix together the veggies, cheese and egg whites. If you're adding chicken or other protein, do it here.
Pour mixture over the rice layer, spreading it out evenly. Use remaining rice to create a top layer and gently press it flat.
Sprinkle top with remaining Mrs Dash and Turmeric. Cover with foil and bake for 30 minutes. Remove foil and bake an additional 10 minutes, or until top is golden brown.


  1. What a brilliant idea! I'm always looking for a healthy, portable snack or meal-on-the-go. I never even thought of anything savory. Thanks for sharing your recipe!

  2. Wow, Chelle! This is a perfect post workout option, and preworkout, too. Sure will break the sameness of a protein shake, which is what I usually have before heading to the gym at 330 in the am. Thanks for this.