Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo
Summary

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!

  • Prep time
    10 min
  • Cook time
    10 min
  • Servings
    6 Servings
  • Serving size
    1 bowl
Dinner Foodie Lunch Main Dish Quick & Easy High in Fiber Mexican/Southwestern
Nutrition Facts

Nutrition Facts

6 Servings

  • Serving Size
    1 bowl
  • Amount per serving Calories 320

  • Total Fat 10g
    • Saturated Fat 2g
  • Cholesterol 40mg
  • Sodium 260mg
  • Total Carbohydrate 38g
    • Dietary Fiber 9g
    • Total Sugars 3g
  • Protein 22g
  • Potassium 670mg

Choices/Exchanges: 1 Nonstarchy vegetable, 2 Starch, 2 Lean protein, 1 Fat

Dinner Foodie Lunch Main Dish Quick & Easy High in Fiber Mexican/Southwestern
Ingredients

Ingredients

  • olive oil
    2 tsp
  • medium onion (diced and divided)
    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
Directions

Directions

  1. 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.

  2. In a small bowl, mix together the tomato, jalapeño pepper, remaining diced onion, cilantro and lime juice. Set aside.

  3. Season the brown rice with the salt.

  4. 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.

  5. 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.

  6. 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.

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