This zesty dish employs whole-grain rice and vegetables along with your favorite lean meats. YOU decide what vegetables, meat, and spice intensity goes into this dish.
Ingredients:
2 Cups cooked brown rice (I like brown basmati rice) 1 Cup cooked wild rice ½ C diced carrots ½ C sweet corn kernels ½ C black beans (canned, rinsed well) 1 C diced red pepper; 1 C diced green pepper 4oz (cooked) lean beef/pork/shrimp/or chicken diced into ½ cubes (or julienned) 1-2 T Olive Oil 1 T each of chili powder, paprika, and ground cumin [or, try Jasons Cajun Spice mix!] fresh cracked black pepper/garlic powder/onion powder to taste.
Makes: 4 servings.
To save yourself lots of time, pre-cut the vegetables. In a large saute pan, blanch/steam carrots in a bit of water under high heat. When water is almost entirely gone, add olive oil to the center of the pan (be careful...oil and water don't exactly mix well!). Give the oil a moment to heat up, then add red peppers and begin sauteing. Lower heat to MED/HI, then stir-in diced meat.(I like to use shrimp or chicken). Add the rice. Before folding-in, add the seasonings to the rice (black pepper, onion/garlic powder, and whatever you like) Then, incorporate the seasonings to the entire pan, and let the heat work into the rice and meat. You may need to add water or broth to create steam. Add seasonings to preference, then plate into serving bowls.
To save yourself lots of time, pre-cut the vegetables. In a large saute pan, blanch/steam carrots in a bit of water under high heat. When water is almost entirely gone, add olive oil to the center of the pan (be careful...oil and water don't exactly mix well!). Give the oil a moment to heat up, then add red peppers and begin sauteing. Lower heat to MED/HI, then stir-in diced meat.(I like to use shrimp or chicken). Add the rice. Before folding-in, add the seasonings to the rice (black pepper, onion/garlic powder, and whatever you like) Then, incorporate the seasonings to the entire pan, and let the heat work into the rice and meat. You may need to add water or broth to create steam. Add seasonings to preference, then plate into serving bowls.
This zesty dish employs whole-grain rice and vegetables along with your favorite lean meats. YOU decide what vegetables, meat, and spice intensity goes into this dish.
Nutritional information per serving:
Calories: 390 8 g PRO 4 g FAT (0.5 sat; 3.5 unsat) CARB: 55 G Sodium: 60mg w/pork add 125 calories/16g PRO/4gFAT (2.5 sat---1.5 unsat)/0
CARB/0 Fiber/30mg
sodium 0 TRANSFATS!
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