Single Serve Oven Bakes

Base Ingredients:

• 1 cup of your chosen grain (e.g., rice, orzo, quinoa)

• 2 cups of liquid (broth or water)

• Protein (plant-based or animal-based, uncooked or pre-cooked depending on type)

• Vegetables (fresh, frozen, or canned)

• Seasonings and herbs

Instructions:

1. Preheat your oven to 375°F (190°C).

2. In a large glass baking dish, or in individual glass tupperware containers, combine the grain, liquid, seasonings, and vegetables. Stir to mix evenly.

3. Add your chosen protein on top or mix it in. Cover the dish tightly with foil or a lid.

4. Bake for 35-45 minutes, or until the grain is cooked and the liquid is absorbed.

5. Let sit for 5 minutes before fluffing with a fork. Garnish as desired and serve!

1. Mexican Baked Rice

Base:

• 1 cup basmati or jasmine rice

• 2 cups chicken or vegetable broth (or water with a pinch of bouillon)

• 1 can of diced tomatoes (undrained)

Protein Options:

• Black beans or pinto beans (1 can, drained and rinsed)

• Ground beef, turkey, or textured vegetable protein (500g)

Vegetables:

• Corn kernels (frozen or canned)

• Capsicum (diced)

• Zucchini (diced)

Seasonings:

• 1 tsp smoked paprika

• 1 tsp cumin

• ½ tsp chili powder (or more for heat)

• ½ tsp garlic powder

• Salt and pepper to taste

Optional Garnishes:

• Fresh coriander, lime wedges, avocado slices, or shredded cheese

2. Tuscan Baked Orzo

Base:

• 1 cup orzo

• 2 cups chicken or vegetable broth

• ½ cup greek yoghurt or coconut yoghurt

Protein Options:

• White beans or chickpeas (1 can, drained and rinsed)

• Diced chicken breast or thighs (raw) or diced tofu

Vegetables:

• Cherry tomatoes (halved)

• Spinach or kale (fresh or frozen)

• Zucchini or eggplant (diced)

Seasonings:

• 1 tsp dried oregano

• ½ tsp dried thyme

• ½ tsp garlic powder

• Salt and pepper to taste

Optional Garnishes:

• Parmesan cheese, fresh basil, or a drizzle of olive oil

3. Middle Eastern Baked Quinoa

Base:

• 1 cup quinoa (rinsed)

• 2 cups vegetable broth

Protein Options:

• Chickpeas (1 can, drained and rinsed)

• Diced lamb or beef (raw)

• Falafel pieces (store-bought or homemade)

Vegetables:

• Diced carrots

• Red onion (thinly sliced)

• Cauliflower florets

Seasonings:

• 1 tsp ground cumin

• ½ tsp ground coriander

• ½ tsp turmeric

• ½ tsp cinnamon

• Salt and pepper to taste

Optional Garnishes:

• Pomegranate seeds, fresh parsley, or tahini drizzle