Half lazy, half healthier take on traditional Mexican dish. This burrito bowl does not require flour tortilla ( = gluten-free) or rolling skills, and moreover, it can be your meal prepping dish for the week to come.
Can you believe I have not tried Mexican food before moving to Canada? Which means for over 20 years of my life I had no clue what is taco or burrito. Mexican cuisine was just something spicy from the other side of Atlantic Ocean.
Mexican food in Russia
Russians in their mass are not too keen on international cuisines, varieties of flavor and spiciness. The latter is nearly culinary evil. In fact, many families I know don’t even use black ground pepper for seasoning – it’s too hot!
In my Russian blog I actually have to spell out what is a burrito. You guys, I suppose, are familiar with this traditional Mexican dish consisting of tortilla, meat, beans, rice, corn and other stuff that comes and goes depending on who prepares the burrito.
Nutrition of burrito bowl
As I mentioned earlier, the laziness of this dish comes from serving all ingredients in a bowl. The health aspect comes from the ingredients themselves.
1. Brown rice.
That same old principle of substituting white for brown. The outer shell of brown rice contains all the valuable nutrients including fiber, magnesium, B6 vitamin, and more.
2. Lean chicken.
Chicken breast is a healthy dose of protein. In moderate quantities it does not put a heavy load on our digestive system.
An excellent source of healthy mono- and polyunsaturated fats. Which means that avocado does not increase cholesterol level in our blood. Instead it adds a cocktail of antioxidants and vitamins to the dish.
4. Fresh veg: tomatoes and lettuce.
Besides all the minerals and vitamins, tomatoes contain an antioxidant called lycopene. It promotes healthy heart and helps to prevent cancer. Alkalizing lettuce keeps our body pH in balance.
5. Beans and corn.
Beans are a known cheap source of proteins, fiber and carbs. By combining beans and grains (that’s right, corn is a grain!) we get some kind of super-duo which augments the health benefits of each other. For example, it helps to lower blood sugar.
Burrito bowl meal prep
Burrito bowl can be served warm or cold, and the beauty is: you can prep a batch of it in advance to make your lunches for the week or a quick dinner. Two small details to keep in mind. You’d need to keep lettuce it a separate Ziploc bag, and you may want to mash avocado with some lime juice to prevent browning.
- 1 cup cooked brown rice
- 1 cup corn kernels
- 1 can black beans
- 2 tomatoes
- 4 lettuce leaves
- 1 boneless chicken breast, cooked
- 1 avocado
- Squeeze of lemon juice
- Pinch of cumin and chili powder
- If using frozen corn - thaw under running water, if from a can - rinse and strain. Rinse and strain beans.
- Dice tomatoes, shred lettuce leaves, slice chicken breast.
- Mash avocado in a small bowl with the fork, adding a squeeze of lemon juice and a dash of salt.
- Divide all ingredients into 2 equal parts, serve in 2 bowls at room temperature, seasoning chicken with cumin and chili.