Recipe: Black Beans, Brown Rice, & Chicken (for burritos)
11-15-2011, 01:03 PM
#1
FitDay Member
Thread Starter
Join Date: Jul 2011
Location: 86
Posts: 1,875
Recipe: Black Beans, Brown Rice, & Chicken (for burritos)
NOTES:
Add 1/2 cup to an Ole (high fiber, 12 grams each) regular sized Burrito Shell and you get a LOT of fiber.
Fresh beans, instead of canned, are used in order to keep sodium levels down.
This recipe earns a B+ for nutritional value.
Nutritional value for burrito shells not included for this recipe.
Ingredients
Black beans, Goya, 1 cup
Brown rice, Jasmine, Dynasty, .75 cup
Chicken breast, skinless, cut into 1/4" cubes, 10 ounces
Crushed tomatoes, Hunts, 1.75 cup
Yellow onion, small diced, 200 grams
Olive Oil, Bertolli Classico, 1 tbsp.
Crushed red pepper (optional), 1/4-1/2 tsp.
Black pepper, 1/4 tsp.
Cilantro, dried, 1 tsp.
Chili powder, 1.5 tsp.
"No Salt" 1/2 tsp (or 1 tsp. if regular salt)
Directions
Preparing beans:
Method 1: Pour beans into 4 cups of cold water. Let stand overnight. Drain and rinse.
Method 2: Boil beans for 2 minutes. Set aside, covered, for 2 hours.
Preparing Rice:
Add 1.25 cups water (filtered) to a sauce pot, add the brown rice and bring to a boil. Reduce heat, cover, and simmer for 20 minutes.
--------------------------------------------------
Dice onions and cut chicken.
In a 3 quart saucepan, add olive oil and chicken. On low-medium heat, stir fry the chicken until it is cooked on the outside, but not done, about 2 minutes. Now add the onion. Saute, medium heat, until the onion is done (the chicken will now be done as well), stirring often, about 3 minutes.
Drain the liquid from the black beans.
Mix in black beans, rice, and crushed tomatoes into the saute pot. Add spices. Mix well. Simmer additional 10-15 minutes, low heat, stirring occasionally.
Let sit until cools somewhat. Place 1/2 cup into 8 inch tortilla shells and wrap. Wrap burrito with aluminum foil to keep in tact while eating. Peel back foil and eat down.
Serving Size: 1/2 cup
Number of Servings: 14
Add 1/2 cup to an Ole (high fiber, 12 grams each) regular sized Burrito Shell and you get a LOT of fiber.
Fresh beans, instead of canned, are used in order to keep sodium levels down.
This recipe earns a B+ for nutritional value.
Nutritional value for burrito shells not included for this recipe.
Ingredients
Black beans, Goya, 1 cup
Brown rice, Jasmine, Dynasty, .75 cup
Chicken breast, skinless, cut into 1/4" cubes, 10 ounces
Crushed tomatoes, Hunts, 1.75 cup
Yellow onion, small diced, 200 grams
Olive Oil, Bertolli Classico, 1 tbsp.
Crushed red pepper (optional), 1/4-1/2 tsp.
Black pepper, 1/4 tsp.
Cilantro, dried, 1 tsp.
Chili powder, 1.5 tsp.
"No Salt" 1/2 tsp (or 1 tsp. if regular salt)
Directions
Preparing beans:
Method 1: Pour beans into 4 cups of cold water. Let stand overnight. Drain and rinse.
Method 2: Boil beans for 2 minutes. Set aside, covered, for 2 hours.
Preparing Rice:
Add 1.25 cups water (filtered) to a sauce pot, add the brown rice and bring to a boil. Reduce heat, cover, and simmer for 20 minutes.
--------------------------------------------------
Dice onions and cut chicken.
In a 3 quart saucepan, add olive oil and chicken. On low-medium heat, stir fry the chicken until it is cooked on the outside, but not done, about 2 minutes. Now add the onion. Saute, medium heat, until the onion is done (the chicken will now be done as well), stirring often, about 3 minutes.
Drain the liquid from the black beans.
Mix in black beans, rice, and crushed tomatoes into the saute pot. Add spices. Mix well. Simmer additional 10-15 minutes, low heat, stirring occasionally.
Let sit until cools somewhat. Place 1/2 cup into 8 inch tortilla shells and wrap. Wrap burrito with aluminum foil to keep in tact while eating. Peel back foil and eat down.
Serving Size: 1/2 cup
Number of Servings: 14
11-15-2011, 01:15 PM
#3
FitDay Member
Thread Starter
Join Date: Jul 2011
Location: 86
Posts: 1,875
It makes a ton as well. I eat a meal of 4 servings, then I freeze two containers with the rest. 14 servings is pretty good. I suggest not using more than 1/2 cup in a standard 8" burrito shell. It's plenty. Enjoy!
Forgot to mention. Ole also makes a sundried tomato version of their "Xtreme Wellness" burrito. Out of this freakin' world!
Forgot to mention. Ole also makes a sundried tomato version of their "Xtreme Wellness" burrito. Out of this freakin' world!
Last edited by VitoVino; 11-15-2011 at 01:17 PM.
