Using Steam to Speed Up Meal Preparation

Instructions: Cooking Ahead & Reheating with Steam

Grain and rice bowls with steamed vegetables (and a protein, if desired) are an easy way to build fast, healthy meals throughout the week.

At the beginning of the week, do three easy things:

Cook some grains and/or rice.
Make a vinaigrette or sauce.
Parcook vegetables, if desired, or steam them on the spot.

Once the rice or grain is cooked, place it onto a baking sheet and let cool slightly before transferring to the refrigerator. Once it has completely chilled, transfer to a sealed container where it can be stored in the refrigerator for several days.

If desired, you can par-cook a variety of vegetables.

Food Safety

As you might have learned in the Food Safety course, if cooked rice isn't cooled quickly and properly, it can cause foodborne illness. Take the time to cool it properly (on a pan) before storing it in your refrigerator.

Serving

When it comes time to serve, simply reheat the veggies and rice using the steaming method.

Then, place everything into a bowl and top with a protein (if desired) such as leftover chicken, steak or fish and the premade vinaigrette or sauce.

By serving grains with steamed vegetables and different vinaigrettes or sauces, you can easily change things up and personalize your meals, so they’re never boring.