This Mediterranean Rice Bowl is a perfect example of how easy brain-healthy eating can be. Packed with whole grains, lean protein, and heart-healthy fats, it brings together the best of Mediterranean flavors in one satisfying bowl. The combination of fiber-rich brown rice, antioxidant-loaded veggies, and protein from chicken and hummus makes this a well-rounded meal that fuels both your body and your brain. Best of all, it comes together in about 10 minutes with no cooking required.

Prep time: 10 min

Ingredients (serves 1)

• 1 packet frozen brown rice or quinoa mix (or ~1/2 cup pre-cooked)
• 1 cup frozen or pre-chopped Mediterranean veggies (bell pepper, onion, zucchini, etc.)
• 1/2 cup shredded rotisserie chicken
• 2 Tbsp. hummus (store-bought or homemade)
• 1 Tbsp. crumbled feta or shredded mozzarella

Instructions

Microwave rice and veggies, mix with chicken, top with hummus and cheese. Add a drizzle of extra-virgin olive oil or light dressing of choice if you want extra flavor.

Tastes like a warm grain bowl you'd get from Sweetgreen — filling and satisfying in all the best ways.

Cooking Tips

• Swap brown rice for quinoa to boost protein and add a nutty flavor.
• Prep several packets of rice and shredded chicken on Sunday for easy weekday assembly.
• Add a squeeze of lemon juice for brightness and extra antioxidants.
• Try roasted red pepper hummus for a smoky twist.

Nutrition Facts (Per Serving)

Calories: 420  |  Total fat: 15g  |  Sodium: 580mg  |  Total Carbohydrate: 42g  |  Dietary Fiber: 6g  |  Protein: 28g

* Approximate values. Actual nutrition may vary by brand and serving size.

MIND Diet Highlight: Brown rice and leafy Mediterranean veggies are MIND diet staples, providing whole grains and essential nutrients linked to slower cognitive decline.

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