Mexican Rice & Beans

beanrice

Prep Time: 10 Minutes Cook Time: 20 Minutes Total Time: 30 Minutes Yield: 2-4 Servings

Ingredients

Rice Ingredients
1 cup rice
2 cups water
1 tablespoon oil
Pinch sea salt
Bean Ingredients
1-3 tablespoons oil
2 cups of onions, chopped
1 tablespoon plus 1 teaspoon garlic, minced
4 cocktail tomatoes, blended or 8 tablespoons
diced organic canned tomatoes, blended
1 jalapeno, cut length-wise and seeded (keep seeds for more spice)
1 can navy beans, drained and rinsed
1 bay leaf
1⁄4 teaspoon sea salt or to taste
1 teaspoon oregano
1⁄2 teaspoon cumin
1⁄2 cup cilantro

Directions

Rice Method

1. Rinse the rice until water runs clear.
2. Warm the oil over medium-high heat.
3. Add the rice stirring frequently for approximately 2-3 minutes.
4. Add 2 cups of water. Stir and reduce the heat. Cover and simmer for 20 minutes or until all the water has absorbed.
5. Once all the water has absorbed, turn the heat off and fluff the cooked rice with a fork.
6. Remove from heat, cover and set-aside until ready to serve.

Bean Method
1. Warm oil in large pan over medium-high heat.
2. Add the onions and sauté until soft, then add minced garlic and jalapeno and saute until fragrant (be sure not to burn garlic) then add blended cocktail tomatoes.
3. Continue to stir until tomato texture begins to change consistency (5-10 minutes).
4. Add beans and combine well. Continue to cook for few minutes on medium-low to warm the beans.
5. Transfer to a serving dish and remove bay leaf and jalapeno if desired and mix fresh cilantro throughout.

Serving Tip:
Serve with fresh lime, sliced white onion and avocado slices. If you are feeling lazy and you can’t be bothered to make this dish yourself I have actually tried a decent high protein ready meal alternative from MuscleFood in the UK. Muscle Food freshly prepped meals are essentially healthy TV dinners that are excellent for hitting your macros for when you are on a diet but don’t have the time to cook yourself. You can get a discount code for Muscle Food to save a bit of money if you do want to try a Muscle Food high protein microwave meal.

Macros

Per Serving: 355 calories, 20g fat, 35g carbs, 12g protein

Continue Reading

Teriyaki Marinated Salmon Filets

salmon

Prep Time: 3 Hours Cook Time: 10 Minutes Total Time: 3 Hours, 10 Minutes Yield: 2 Servings

Ingredients

2 salmon filets (preferably wild or organic)
Sesame seeds
Sliced green onions to garnish (optional)
Marinade (great for fish, beef, chicken & pork)
2-3 cloves of garlic
1 thumb sized piece of ginger, peeled & grated
1⁄4 cup coconut aminos
2 tablespoons honey
2 tablespoons Mirin (Japanese cooking wine, or rice wine vinegar, or sherry)

Directions

1. Whisk all marinade ingredients together in a large bowl to combine evenly.
2. Add salmon filets and let sit for 30 minutes (on counter) or 3 hours to overnight in fridge.
3. When ready to cook, preheat broiler. Line a baking sheet with foil and lightly oil. Set salmon filets on bake sheet with space in between them. Pat with a generous sprinkling of sesame seeds.
4. Transfer to oven and broil on top rack with oven door closed for about 10 minutes. If salmon is starting to get too much golden color and looking like it might start to burn, just move it down a level.
5. Salmon is cooked when it is opaque and flakes. Sprinkle with finely sliced green onions and enjoy!

Macros

Per Serving: 765 calories, 44g fat, 13g carbs, 79g protein

Continue Reading