Evening Edge

If you are like me, you spent a lot of time planning, shopping, preparing and cleaning up after holiday meals. You might have post-holiday meal fatigue and be tempted to dial up the local pizza delivery for your evening meal.

But there is an easy, quick meal idea that can please everyone in your household — a rice bowl. Rice is a staple of two-thirds of the world's population, and for good reason. Rice is sodium-free, fat-free and gluten-free. For the estimated 3 million Americans with celiac disease, rice is an important grain because unlike wheat, it contains no gluten — the protein in most grains that can't be digested by people with celiac disease.

Have a question of general interest? E-mail Chris Rosenbloom Fit to Eat columns Monitor sodium intake for heart-healthy meals  Sweet Fiber hard to find in metro Atlanta; black bean veggie burger a hit  Wondering about your snacks? A picture is worth 100 calories         More Fit to Eat • Chris Rosenbloom, Ph.D., R.D., is a member of the nutrition faculty in the College of Health and Human Sciences at Georgia State University Related: • Carolyn O'Neil: Don't throw your healthy habits overboard while on cruise  Good links: • Evening Edge • AJC Food & Drink • AJC Health Channel • Diet and Nutrition headlines, resources • Atlanta Restaurant reviews and search • Low fat/ heart healthy recipes • Search recipes

Rice contains about 15 essential nutrients, and while brown rice is often touted to be nutritionally superior because it is a whole grain that contains fiber and anti-oxidant nutrients selenium and vitamin E, enriched white rice is no slouch, nutritionally speaking. Enrichment is the process of adding nutrients lost in processing. White rice has more iron and B vitamins, thiamin and niacin than brown rice. White rice has something else that brown rice does not — folate, the important B vitamin that can reduce the risk of birth defects.

A half-cup of enriched white rice has 46 micrograms of folate compared with 4 micrograms in brown rice. Women of childbearing age are urged to consume 400 micrograms each day.

Rice might be associated with Asian cuisine, but 90 percent of the rice consumed in the United States is grown here.

The basic recipe for a rice bowl is 1/2 cup cooked rice, 1 cup cooked vegetables and 3 ounces lean protein. Let everyone assemble their own rice bowl. For the quickest cooking, use "ready rice." This rice comes in a microwavable pouch (you can find it in white or brown, as well as flavored, but stick to the white or brown for a rice bowl). Massage the rice in the pouch, snip the corner to vent; cook for 90 seconds in the microwave. Ready rice costs a bit more than boil-in-bag or long-cooking rice, but it is the easiest and fastest way to cook rice. Pour rice into a bowl, and add your favorite toppings and seasonings. Here are some suggestions. More ideas can be found at www.usarice.com.

Asian rice bowl: 1/2 cup cooked brown rice, 1/2 cup canned bean sprouts, 1/2 cup baby corn, 3 ounces cooked chicken breast, 2 teaspoons light soy sauce.

Vegetarian rice bowl: 1/2 cup cooked brown rice, 1/2 cup cooked broccoli, 1/2 cup cooked carrots, 3 ounces stir-fried tofu, 2 teaspoons teriyaki sauce.

Greek rice bowl: 1/2 cup cooked white rice, 1/2 cup sliced grape tomatoes, 1/2 cup romaine lettuce leaves, 1/4 cup pitted kalamata olives, 1/4 cup crumbled feta cheese, 1 tablespoon Greek-style salad dressing.

Texas rice bowl: 1/2 cup cooked white rice, 1/2 cup diced tomatoes, 1/4 cup chopped onion, 1/4 cup diced bell pepper, 1 cup drained black beans, 1 tablespoon pepper jack cheese, 1 tablespoon salsa.

Breakfast rice bowl: 1/2 cup cooked white or brown rice, 1/2 cup sautéed mushrooms, 1/4 cup diced bell pepper, 2 ounces chopped ham, 1 diced hard-cooked egg.

Orange Chicken and Rice Bowl

Makes 6 servings

Hands on: 20 minutes Total time: 30 minutes

2 tablespoons vegetable oil, divided

1 pound skinless, boneless chicken breasts, cut into strips

2 cups broccoli florets

2 carrots, thinly sliced

1 medium onion, sliced

1 yellow bell pepper, sliced

1 red bell pepper, sliced

1 tablespoon grated fresh ginger

1 (14-ounce) can low-sodium chicken broth

1/2 cup orange juice

1 tablespoon grated orange zest

2 tablespoons light soy sauce

2 tablespoons cornstarch

3 cups hot cooked brown rice

Heat 1 tablespoon oil in large skillet or wok; stir-fry chicken until lightly browned; remove. In same skillet heat remaining oil; stir-fry broccoli, carrots, onion, bell peppers and ginger 4 to 5 minutes, or until vegetables are tender- crisp. Combine chicken broth, orange juice and zest, soy sauce and cornstarch in a bowl and stir until smooth. Add to skillet, stirring constantly. Boil 1 to 2 minutes or until thickened. Stir in chicken and cook until heated through. Spoon over or toss with hot rice.

— USA Rice Federation

Per serving: 300 calories (percent of calories from fat, 24), 21 grams protein, 35 grams carbohydrates, 4 grams fiber, 8 grams fat (2 grams saturated), 53 milligrams cholesterol, 500 milligrams sodium.

Nutritional bonus points: The vegetables add important anti-oxidant nutrients vitamin A and C, as well as healthful plant chemicals.