This past week was pretty tough with my husband having the flu, my brother’s dog passing (whom I loved very much), my car troubles and now uncertainty with Nestle selling PowerBar. Since most things that happen are out of our control, we need to concentrate on what we can control. And right now for me, that’s healthy eating.
I love Chipotle, but I like preparing things at home vs going out. It’s cheaper and you always know what’s going into your food. Piggy backing on my last post that “good fat” is really something we should be eating more of, here is a recipe that includes good fat in the form of avocado and olive oil. Chipotle has burrito bowls, so I made my own version with quinoa (for more protein than rice), black beans, sautéed veggies, low-fat cheese, salsa and avocado. You could make this for dinner and have left overs for lunch as well. Tasty and healthy with good amounts of protein, fiber, good carbohydrates and healthy fat. Here is my recipe, let me know what you think.
Black Bean Burrito Bowl, serves 4
- 1 cup of quinoa, rinsed and prepared with water or broth
- 1 tbsp olive oil, or one swirl around the pan
- 3 cloves garlic, chopped
- 1 onion, chopped
- 1 rep pepper, chopped
- 1 can (15oz) of low sodium black beans, rinsed and drained
- 1 can of Rotel tomatoes and chili, drained- you can also cut two tomatoes and one chili if you would like
- 1 can of low sodium corn, drained
- 1/4cup fresh cilantro
- 1 lime, juiced
- spices as you like-chili powder, cumin, pepper
- 1/2 cup low-fat, 2% cheese like mexican or cheddar
- 1 avocado, sliced
- Rinse and prepare quinoa. I use 1 cup of quinoa, to 3 cups of fluid (like water or broth). Bring the quinoa to a boil, then reduce heat to low and let it simmer 10-15min or until liquid has been absorbed. I have seen multiple directions with different packages of quinoa, so you can also follow your packages directions if you like.
- Swirl olive oil once around a pan. Heat to medium, and add garlic and onion and cook for about 2-3 min making sure the garlic doesn’t burn.
- Add red pepper to the pan, and saute another 3-4 minutes.
- Add the beans, rotel (or tomatoes and chilies) and corn to the pan and stir. Cook for an additional 10min.
- Stir in cilantro and squeeze one lime into the pan. Add additional spices as desired.
- To assemble, place about 1/2 cup of quinoa into a bowl. Scoop about 1/2-1 cup of bean mixture onto quinoa.
- Spoon your favorite salsa on top of the beans, and add a sprinkle of cheese (1/8 cup) and several slices of avocado. Enjoy.
Nutrition per serving:
- 70g carbohydrate
- 13g fat
- 20g protein