Brown Rice and Kidney Bean Recipe Variation

This brown rice recipe is so easy to make and is delicious!  Quick, healthy and inexpensive.

Ingredients: Brown Rice, Kidney Beans, Roasted Brussel Sprouts with Elephant Garlic, Roma Tomato, Avocado.

Brown Rice: Start with 2 cups of brown rice and 4 1/4 of water.  I like to add a tablespoon of organic, cold pressed coconut oil to the mix.  Now, just wait for the rice cooker to do it’s magic.

Brussel Sprouts (Roasted Brussel Sprouts with Elephant Garlic):  While the rice is cooking, trim the brussel sprouts as needed then quarter on the axis of the stalk.  Added quartered brussel sprouts to a mixing bowl.  Then, take one elephant garlic clove and slice thinly.  Add sliced garlic to brussel sprouts and toss with 2-3 tablespoons of olive oil.  Olive oil amount will vary with quantity of brussel sprouts.  I tend to keep the coatings light.  Spread the brussel sprout onto a cooking sheet.  Line cooking sheet with wax paper or foil for easier cleanup.  On my oven, I set the roast temperature to the lowest setting.  Cook until the brussel sprouts until the reach your desired level of roasting.

Kidney Beans:  Use can kidney beans or make your own from scratch.  If you use canned kidney beans, rinse thoroughly.

Roma Tomatoes:  Clean and Rinse, dice to desired size.

Avocado:  Cut an avocado in half and scoop out with a spoon.  Remove any brown spots from the avocado.

In a bowl, add a layer of brown rice and simply top with kidney beans, diced tomatoes, brussel sprouts, and half an avocado serve.  Separate the leftovers into tupperware for healthy, inexpensive work lunches.

Enjoy!

Jason Hennessey

 

Healthy Brown Rice Recipe

Healthy and Delicious Brown Rice, Kidney Bean, Avocado and Tomato Bowl

Simple, quick, easy and healthy Brown Rice, Kidney Bean, Tomato, and Avocado bowl. Photo: Jason Hennessey

Brown Rice, Kidney Beans, Diced Fresh Tomato, Dice Ripe Haas Avocado = YUM!

This is one of my favorite recipes. It’s super simple with minimal mess and only takes a couple minutes to prepare (if you have precooked brown rice).  I usually precook, as per package instruction, 2 cups of brown rice and store it in the refrigerator in a plastic container or bag. I’m not a big fan of plastic but…

In a microwave safe bowl, add 1-2 cups of brown rice breaking up chunks. Place the bowl into the micro wave for 1:20 (one minute, twenty seconds) on high or until warm to the touch.

While the Brown Rice is in the Microwave, chop 1/2 to 1 vine ripened local grown tomato and 1/2 a medium size, ripe, Haas avocado.

For this recipe, I use canned kidney beans.  Drain and Rinse kidney beans thoroughly.

Add kidney beans, tomato and avocado to the bowl of warm brown rice and your ready to grind.  That’s it!  The combination of flavors is spectacular so there is no dressing or additives necessary.  Try it and enjoy!

Eat Healthy Be Happy!

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Healthy Chicken Tacos

Healthy Grilled Chicken Soft Tacos

Grilled Lemon and Pepper Boneless Chicken Breast, Grilled Whole Jalapenos, Grilled Mexican Green Onions. Photo: Jason Hennessey

Healthy Low Fat Chicken Tacos

All tacos are not created equal.  I’ve taken the standard taco concept and kept it simple and light but still full of flavor.  The best thing about tacos is that everyone can customize the toppings to their specific tastes.

Ingredients:

(2-3) Boneless Skinless Chicken Breast (Thawed)
(2-3) Fresh Lemons
(1-2) Cups of Fresh Salsa Ranchera  if available.
(1) Bottle Tapatio hot sauce.
(1) Bunch of Green Onions (scallions, etc.)
(1) Bunch of Cilantro (coriander, etc)
(1) Head of fresh cabbage
(1) Can of  Vegetarian Re-fried Beans
(1) Pack of fresh corn tortillas

Optional Ingredients:

(1) Small tub of sour creme(1) Small block of Jack or Cheddar Cheese.
(1) Bunch of Mexican green onions.
(1-5) Raw Jalapeno Peppers.
(1-2) Ripe Avocados

Always be careful when handling raw poultry.  Avoid splashing a cross surface contamination, wash hands, dishes and utensils thoroughly which contact raw poultry.

Trim chicken breast of excess fat to keep it lean if desired.  Place in a appropriate bowl or pan.  I prefer a 9×12 pyrex cake pan.  Take the Tapatio Shake two or three generous squirts on each breast.  Rub the Tapatio into each breast thoroughly and be careful not to splash.  Wash hands!  Cut two or three lemons and squeeze over chicken breast.  Black pepper is a good substitute for Tapatio if desired.

Condiments: Chop Green onions, Cilantro and cabbage as desired, grate cheese and refrigerate.

Cooking time vary depending on BBQ’s, Ovens etc. Always cook poultry thoroughly as per FoodSafety.Gov.  Click HERE

BBQ Chicken:  Make sure you grill is clean.  If not, shame on you, anything you grill is going to taste like a burnt bbq.  Coat grill surface with a small amount of olive oil to prevent chicken from sticking.  I usually preheat the grill for 5 minutes on high then reduce heat to low and add chicken.  Cook covered on low heat for 12-14 minutes per side or until done.  Grill one side at a time.  Don’t flip back and forth.

Optional: Grill Jalapeno’s and Mexican Onions.  Jalapeno’s come from the market covered in a vegetable oil coating.  Wash with soap and water to remove.  Roll the Jalapenos in a little sea salt for added flavor. While grilling the second side add Jalapeno’s and Mexican grilled onions to grill, rotate every couple minutes.  Remove chicken, peppers and onions from grill and let stand for at least 5 minutes.

Re-fried beans:  Empty contents of the re-fried beans into a medium sauce pan and heat on a low heat, stir frequently to prevent overcooking on the bottom.

Chop or Shred: Depending on preferences, dice the chicken into desired size blocks or shred with a pair of forks.

Oven cooked corn tortillas:  Place corn tortillas over two bars of the middle over rack with edges flopped down below making an upside down u-shape.  Turn on oven to 350 and bake until the tortillas reach the desired.  Cooking time varies by oven.  You’re trying to reach a balance between softness and durability.  Cook to short and the tortilla falls apart, to long and it will be tough.

Once the tortillas are ready, it’s time to grind!

Here is how to fix GREAT Chicken Tacos, So ono!  Take a cooked perfectly bakes tortilla, in on hand and spread a thin layer of re-fried beans on the bottom. Add desired amount of cubed chicken breast, salsa ranchera, easy on the cheese, green onions, cilantro, cabbage, avocado and a tiny dollop of sour cream.  Enjoy the tacos with a grilled jalapeno and grilled Mexican green onion.  Enjoy with a cold beverage of you choice.

Looking to spend some money online?  Check out our affiliate shops: Outdoor Cooking, Olive Nation and Gourmet Foods.

Enjoy,

Jason Hennessey
Healthy Meal Exchange