Prep Time: 10 Minutes Cook Time: 20 Minutes Total Time: 30 Minutes Yield: 2-4 Servings
1 cup rice
2 cups water
1 tablespoon oil
Pinch sea salt
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
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.
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.
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.
Per Serving: 355 calories, 20g fat, 35g carbs, 12g protein