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Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo
10 min prep time
10 min cook time
6servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Peter Papoulakos
How to Make Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo
Making your own pico de gallo in this recipe helps skip the sodium found in jarred store-bought salsas. The fresh flavor is a bonus! This all-in-one meal is perfect for meal prepping.
10 min prep time
10 min cook time
6servings
1 bowl
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Step-By-Step Instructions:
- Add oil to a sauté pan over medium heat. Add half the diced onion and the pinto beans, chili powder, cumin, cayenne pepper, black pepper and water. Sauté, slightly mashing the beans as you sauté until the liquid is absorbed, about 5 minutes.
- In a small bowl, mix together the tomato, jalapeño pepper, remaining diced onion, cilantro and lime juice. Set aside.
- Season the brown rice with the salt.
- In six salad bowls or soup bowls, divide and layer the brown rice, topped with the cooked pinto beans, chicken, tomato mixture, sliced avocado and 1 slice of lime.
- COOKING DRY PINTO BEANS: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour. Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
- COOKING BROWN RICE: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
Nutrition facts
6 Servings
-
Serving Size
1 bowl
- Amount per serving Calories 330
-
Total Fat
10g
- Saturated Fat 2g
- Trans Fats 0g
- Cholesterol 40mg
- Sodium 260mg
-
Total Carbohydrate
39g
- Dietary Fiber 9g
- Total Sugars 3g
- Added Sugars 0g
- Protein 22g
- Potassium 700mg
- Phosphorous 280mg
Ingredients
olive oil
2 tsp
medium onion (diced, divided use)
1
cooked pinto beans
2 cup
chili powder
1 tbsp
ground cumin
1 tsp
ground cayenne red pepper
1/4 tsp
black pepper
1/4 tsp
water
1/2 cup
medium tomato (seeded and diced)
1
medium jalapeño pepper (seeded, deveined and minced)
1
cilantro (chopped)
1/4 cup
Juice of 1 lime
1
cooked brown rice (warmed)
2 cup
salt
1/2 tsp
cooked chicken (shredded, warmed)
2 cup
avocado (peeled, seeded and sliced)
1
lime (sliced)
1
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