July 7, 2020
Brazillian Black Bean & Rice Salad
This tasty Brazilian salad is inspired by arguably the country’s most famous dish, Feijoada. Black beans with rice is an authentic Brazilian combination, and it’s the perfect backdrop for lovely, lime drizzled wedges of smooth avocado. Bon apetite! Ingredients
Ingredients
- 1 bunch coriander
- 1 red onion
- 1 clove garlic
- 1 long red chilli
- 1 tin black beans
- 1 punnet cherry tomatoes
- 1 lime
- 1 avocado
- ¾ cup basmati rice
- 3 cup water
- 1 tsp butter – use dairy free for vegan option
- 1 tbs olive oil
METHOD
- To prepare the ingredients, rinse the basmati rice. Finely chop the coriander and red onion. Peel and crush the garlic. Finely slice the long red chilli, halve the cherry tomatoes, and slice the avocado. Drain and rinse the black beans, and juice the lime.
- Place the basmati rice and the water in a medium saucepan and bring to the boil over a high heat. Reduce the heat to medium and simmer, uncovered, for 8-10 minutes or until the basmati rice is soft. Drain. Transfer to a large bowl and stir through the butter and half of the coriander. Season to taste with salt and pepper.
- Meanwhile, heat half of the olive oil in a medium frying pan. Add the red onion and cook for 3 minutes or until soft. Add the garlic and half of the long red chilli and cook for 1 minute, or until fragrant. Add the black beans and cook, stirring, for 1-2 minutes or until heated through. Transfer to the basmati rice with the cherry tomatoes. Season to taste with salt and pepper. Toss well.
- In a small bowl combine the lime juice, remaining coriander, remaining long red chilli and the remaining olive oil.
- To serve, divide the basmati rice and black bean salad between plates. Top with the avocado slices and drizzle with the salsa. Dig in.
Ingredients 2 tbsp honey Juice and zest of 1 lime 1 tbsp olive oil 1 lb boneless skinless chicken, cubed 1 garlic clove, minced Salt & pepper, to taste 2 cups cooked rice (white or brown) 1 tbsp lime juice 1 tbsp chopped cilantro (optional) 1–2 ripe avocados, mashed Juice of ½ lime Salt & pepper, to taste Instructions Step 1 Marinate the chicken In a medium bowl, whisk together the honey, lime juice and zest, olive oil, garlic, salt, and pepper. Add in the cubed chicken. Toss to coat. Cover and refrigerate for 15–30 minutes. Step 2 Cook it golden Heat your best skillet for cooking chicken over medium-high. Sear the chicken without stirring for 2–3 minutes, then cook through, about 6–8 minutes total. Temp should hit 165°F. Step 3 Brighten the rice Fluff the warm rice with a fork. Stir in lime juice, salt, and cilantro if you like. Keep it fresh, not heavy. Step 4 Smash the avocados In a bowl, mash the avocados with lime juice, salt, and pepper. Don’t overdo it you want texture. Think creamy with little bites left in. Step 5 Stack it tall Place a ramekin or ring mold on the plate. Spoon in a layer of rice, then avocado, then the honey lime chicken. Press gently, lift the mold. A little tower of joy. Nutrition and Cooking Times Serves: 4 | Prep time: 15 minutes | Cook time: 15 minutes Total time: 30 minutes Nutrient Value per serve: Calories: 420kcal | Protein: 32g | Fat: 18g | Carbohydrates: 32g
In this bulletin...
Ingredients 1 tsp smoked paprika 1 tsp ground cumin 1 tsp dried oregano leaves 1/4 tsp dried c hilli flakes 2 (about 500g) chicken breast fillets, halved horizontally 1 tbsp extra virgin olive oil 2 small zucchini, sliced 175g mini capsicums, deseeded, halved 1 tbsp no-added-salt tomato paste 400g can cherry tomatoes 2 tsp white balsamic condiment 140g (2/3 cup) wholemeal couscous 160ml (2⁄3 cup) boiling water 250g green beans, steamed, halved lengthways Lime wedges, to serve Instructions Step 1 Combine paprika, cumin, oregano and chilli. Sprinkle spice mixture over the chicken. Step 2 Heat half the oil in a large non-stick frying pan over high heat. Cook the zucchini for 1-2 minutes each side or until golden. Transfer to plate. Add chicken to pan and cook for 2-3 minutes each side or until browned and almost cooked through. Transfer to a plate. Step 3 Heat remaining oil in pan over medium heat. Add capsicum. Cook, stirring, for 2 minutes or until begins to soften. Stir through tomato paste. Add tomatoes and 125ml (1 ⁄2 cup) water. Bring to the boil. Reduce heat to low. Simmer for 6-7 minutes or until slightly reduced. Add chicken, zucchini and balsamic. Simmer for 5 minutes or until chicken is cooked through. Step 4 Meanwhile, combine the couscous and boiling water in a heatproof bowl. Cover and set aside for 3-4 minutes to absorb. Fluff with a fork. Nutrition and Cooking Times Serves: 4 | Prep time: 10 minutes | Cook time: 20 minutes Total time: 30 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 30g | Fat: 28g | Carbohydrates: 28g