Rice bowls may be trendy today, but actually they've been around a long time.
In Japan, they're a standard lunch called "Donburi," or "meal in a bowl." And for years, a similar idea has made the rounds of church socials under the guise of "Hawaiian Haystacks." You top a scoop of rice with an array of salad-bar offerings and finish it off with a creamy chicken sauce or gravy. Different name, same concept.
You know an idea has gone mainstream when giant food labels, such as Uncle Ben's and Betty Crocker, offer their own versions. Which proves the point that all rice bowls are not created equal, whether made at home or ordered in a restaurant.
The ratio of rice to veggies or meat can vary dramatically — and so do the seasonings and sauces.
Local restaurants have picked up on the rice-bowl concept, and home cooks can learn from them. Teriyaki Stix, founded in Provo by Mike and Rick Clayton in 1995, now has more than 50 outlets in the Western states. Usually sharing space with Hogi Yogi, the chain offers chicken, beef or pork rice bowls with a variety of flavors — teriyaki, curry, kalua, sweet and sour, and hot and spicy. For 49 cents more, you can have it topped with veggies, such as green pepper, pineapple, carrot, broccoli and zucchini.
At Rumbi Island Grill, rice bowls make up about 40 percent of the menu sales, according to Dave Prows, the company's corporate chef. "That's what we do best, that's our core item, that's what our guests are telling us they want to eat," he said.
Rumbi's rice bowls come in mix-and-match choices of sauce (Bali Island peanut, Hawaiian teriyaki or Jamaican jerk), proteins (beef, chicken, tofu, shrimp, mahi-mahi) and rices (white, brown or "Rumbi rice," which is flavored with coconut milk, beans and seasonings).
Founder Dave Duffin said he got acquainted with island-style fare while serving an LDS mission in Jamaica. The company is now six-restaurants strong, and it is part of a growing segment in the industry called "fast-casual." You order your meal at a counter but it's brought to your table.
"It's a step up from fast food, but the price point is lower than at a full-service restaurant," Prows said. "You usually get your food within 10 minutes, so you can be in and out in 20 or 25 minutes, or you take your time, hang out and enjoy the ambience," Prows said.
Another fast-casual eatery, Barbacoa Mexican Grill, takes a south-of-the-border approach with its Burrito Bowl. Instead of being wrapped in a tortilla, the beans, meat, salsa, cheese, sour cream and shredded lettuce are served over a scoop of the restaurant's cilantro-lime rice, for around $6.25. Diners have their choice of salsa — corn, tomato or red chili.
"It's very popular, probably a third of our sales," said owner Jeff Johnson. "We did it because we found some people just didn't like the calories and carbs associated with the tortilla. And they're large enough that people generally get two meals out of them. If it's in a bowl, it's easier to take home and eat the rest later."
But aren't the carb-watchers worried about the rice?
"The carb thing was a fad," Johnson said. "What we try to strive for is healthy food that isn't overprocessed."
The low-carb trend has spiked the sales of brown rice, said Anne Banville, a vice president at the USA Rice Federation. Brown rice retains the natural bran layers, giving it a tan color and chewy texture. Because bran acts as a barrier to heat and moisture, it takes longer to cook.
Wild rice is another whole-grain option, offering a chewy texture and nutty flavor. The long brown-black kernels are actually the seed of a tall water grass from the Great Lakes region.
Home cooks can easily apply the rice bowl concept in their own kitchen. You don't even need a recipe. Just cook up a batch of rice and provide several different toppings and sauces. Chop up leftover grilled chicken or beef, or dice ham from the deli case, or saute some shrimp.
If you're in a hurry, thaw out a package of frozen vegetables, or check out your produce section's pre-cut veggies. Spark some interest with pineapple chunks, raisins, craisins or slivered almonds.
"The cool thing about rice bowls is you can put just about any kind of protein on it, because rice goes good with everything — chicken, beef, shrimp, pork, some people like carne asada," said Prows. "For the average person cooking at home, you can find some really nice sauces at the grocery store, like jerk, sesame-ginger, teriyaki or barbecue. You can cook the meat in the sauce, or just put the sauce on top of it. Any stir-fry vegetables, like snow peas, peppers or carrots, go well over a rice bowl."
It may take some experimenting to find your favorite combinations. But one caveat: Don't overcook the rice or it will be mushy.
For dieters, rice bowls can be potentially healthy or hazardous, depending on what's in them. A serving of rice is just 1/2 cup, according to USDA guidelines. Many restaurant-made rice bowls contain three or four servings.
At Rumbi, a regular-size rice bowl contains two cups of rice, 1/2 to 3/4 cup cooked vegetables, and five ounces of protein, said Prows. A half-portion contains one cup of rice. A Barbacoa Burrito Bowl has about four ounces of rice, five ounces of beans, four to five ounces meat, about two ounces cheese, with salsa, sour cream and shredded romaine lettuce, said Johnson.
At home, you can cut calories by using more veggies and lean meats, and going easy on high-fat sauces. In general, creamy sauces (such as the Creamy Curry and Alfredo sauce recipes) are high in fat; and sweeter sauces, such as teriyaki and sweet-and-sour, are higher in carbs. So, choose and use accordingly.
SUMMERTIME SHRIMP AND RICE BOWLS
1 pound medium shrimp, peeled and deveined
3 cups hot cooked rice
1 (11-ounce) can corn, drained
1/4 cup drained and chopped sun-dried tomatoes in oil, reserving oil
1 cup shredded Italian cheese blend
1/4 cup plus 1 tablespoon slivered fresh basil leaves
1/2 teaspoon salt
Thread shrimp on skewers. Brush shrimp with oil reserved from tomatoes. Broil in the oven by placing skewers on broiler rack coated with cooking spray. Broil 4 to 5 inches from heat 4 minutes. To cook on outdoor grill, brush shrimp with reserved oil from tomatoes. Cook skewered shrimp over hot coals 4 minutes. Turn and brush with additional oil. Grill 4 to 5 minutes or until done.
In large bowl, combine rice, corn, tomatoes, cheese, basil and salt. Spoon into individual bowls. Top rice with shrimp. Serves 4.
Nutritional information per serving: 447 calories, 37 grams protein, 11 grams fat, 53 grams carbohydrate, 4 grams dietary fiber, 241 milligrams cholesterol and 912 milligrams sodium. — USA Rice Federation
SOUTHWESTERN RICE BOWL
1 can black beans
1 can corn
2 to 3 cups salsa
1/2 cup chicken or beef broth
3 tablespoons taco seasoning mix, divided
1/4 cup chopped cilantro, divided
4 cups cooked brown or white rice
2 cups chopped cooked chicken or beef
1 cup shredded Cheddar or Monterey Jack cheese
Mix beans, corn, salsa, broth, 1 tablespoon seasoning mix and 2 tablespoons cilantro. Mix remaining seasoning mix and cilantro with rice. Place 1 cup of rice in each of 4 bowls. Top with 1/2 cup of chicken or beef and 1 cup of salsa mixture. Sprinkle with cheese.
WILD ITALIAN BOWL
Alfredo Sauce:
2 tablespoons butter
2 cups whipping cream
1 cup Parmesan cheese
1 teaspoon garlic powder
Pinch of salt
Pinch of freshly ground pepper
Pinch of nutmeg
Melt butter in saucepan; add cream. When cream is hot, stir in cheese and whisk until cheese is melted and sauce is smooth. Add garlic powder, salt, pepper and nutmeg and allow Alfredo sauce to remain on low heat. Don't allow the mixture to boil.
4 cups cooked wild rice
2 cups chopped cooked chicken
1 24-ounce package frozen vegetable medley, cooked per package directions (could include broccoli, cauliflower, snap peas, green beans, carrots, red peppers)
Chopped basil or rosemary, optional
Divide the rice, chicken and vegetables among 4 bowls. Top each with about 1/2 cup of sauce. Sprinkle with basil or rosemary if desired. — Adapted from Minnesota Cultivated Wild Rice Council
RICE BOWL VEGGIES
1 teaspoon vegetable, canola or peanut oil
1 onion, diced
1 clove garlic, finely chopped
2-3 stalks celery, diced
1 to 2 cups sliced or julienned carrots
1 head broccoli, separated into florets
1 cup fresh mushrooms
1 red bell pepper
1 green bell pepper
1 cup sugar snap or snow peas
Heat oil in large skillet. Add onions, garlic, celery and carrots, cook 2 minutes, while stirring over medium heat. Add broccoli and mushrooms, cover skillet and cook 2 more minutes. Add peppers and peas, cover skillet and cook on low heat for about 5 minutes. Makes about 6 cups veggies.
For each rice bowl, use about 1 cup of rice, 1 cup of veggies, 1/4 to 1/2 cup of cooked protein (chopped chicken, beef, pork, ham, shrimp, sausage, etc.), 1/2 cup of sauce of your choice.
CREAMY CURRY SAUCE
1 teaspoon butter
2 cups half-and-half or milk
1/2 cup chicken broth
1 tablespoon yellow curry powder
1 tablespoon cornstarch
Melt butter in saucepan. Add the remaining ingredients and whisk constantly as mixture comes to a boil, to prevent lumping.
TERIYAKI SAUCE
1 cup soy sauce
6 tablespoons mirin (sweet Japanese rice cooking wine) or medium-dry sherry
1/2 cup cider vinegar
6 tablespoons sugar
3 tablespoons chopped peeled fresh gingerroot
In a small saucepan simmer sauce ingredients, stirring until sugar is dissolved, until reduced to about 1 1/2 cups. — Absoluterecipes.com
SWEET & SOUR SAUCE
1 cup pineapple juice
1/3 cup vinegar
1 tablespoon soy sauce
1/2 cup brown sugar
2 tablespoons cornstarch
Combine all ingredients and cook in medium saucepan until thick and clear (can be cooked in microwave if stirred often). — "My Big Fat Cookbook," by Cyndy Bodrero
STIR-FRY CHICKEN, ALMONDS, ASIAN VEGETABLES & RICE
4 boneless, skinless chicken breast halves
1 tablespoon sesame oil
4 ounces fresh shiitake mushrooms, sliced
1/2 cup snow pea pods
1 bunch green onions, sliced
1 cup bok choy, chopped
1/2 cup carrots, sliced on bias
2 tablespoons sliced almonds
2 cups Stir Fry Sauce (recipe follows)
4 cups cooked jasmine or basmati rice
Slice chicken into strips. Heat oil in wok. Stir fry chicken until golden brown. Add vegetables and almonds. Stir fry until vegetables are tender-crisp and almonds are golden. Add Stir Fry Sauce and boil 1 minute to thicken sauce. Stir in or serve over rice. Serves 4.
Stir-Fry Sauce:
2 tablespoons cornstarch
2 tablespoons brown sugar
2 tablespoons minced fresh ginger
1 clove minced garlic
1/4 teaspoon ground red pepper
1/4 cup tamari soy sauce
2 tablespoons rice vinegar
1 cup chicken broth
1/4 cup dry sherry (or more broth)
1/4 cup water
Combine cornstarch and brown sugar with ginger, garlic and pepper. Add tamari and vinegar, blend well. Add remaining ingredients and blend until smooth. — Johnson & Wales University
E-mail: vphillips@desnews.com