Background:
Beans and rice are a staple dish for many cultures' since early African days, and it made its way to America through the slave trade. The history of rice dates all the way back to 2500 B.C, while the history of beans dates back to about 10,000 years ago. The combination of beans and rice is very popular in Latin American culture, where they call this dish "Matrimonio" which translates to "the marriage", which perfectly describes this combination as you get both a very healthy protein along with plenty of carbohydrates to keep you energized throughout the day. We started adding chicken into the mix around 1964 where chicken became a staple form of protein among people. Before 1964 poultry was viewed as a luxury food. Our dish gets the name "goddess bowl" due to it's dressing which consists of herbs, Greek yogurt, and mayonnaise. along with the toppings of tomatoes and avocado, which is a modern-day combination.
Nutritional Characteristics:
Meal Full of Protein: The combination of beans and chicken provides a lot of protein which is essential for muscle, and cell body growth. Our entire bowl consists of 79.53g of protein. Since our bowl has 8 servings, each serving contains around 10g of protein each.
Carbohydrate filled: The brown rice fills the carbohydrate needs in almost any dish, but with the combination of the fruits and vegetables our dish is filled with healthy carbohydrates that will leave you energized for the entire day. Our full dish contains 165.39g, with each serving having aroung 20 grams of carbohydrates each.
Fat Filled: Our dish contains 86.20 grams of fat, where 2.41g of that comes from Omega-3. Omega-3 fatty acids are the healthiest fats we can eat, mostly coming from fish, however ours comes from the avocado. 42.78g are monounsaturated fat, which are healthy for the heart.
High in Vitamins and Minerals: Between the lemon juice, the herbs in the dressing, the tomatoes, and the avocado, this meal is full of vitamins and minerals.
Chronometer:
Benefits of the Dish:
Little to no preparation needed: Unlike many other chicken dishes, the dish doesn't have to be marrinated, it just get seasoned right before placing it on the pan. Everything can be made that day, and it's a very quick meal to make.
Re-heating is an option: I was questioning the quality of the dressing being able top be reheated due to the greek yogurt, however I've taste tested it after placing three servings in the microwave and the taste definitely prevails.
Cost Friendly: This meal was designed to be a cost friendly option, and certaily is, except for maybe the ingredients of the dressing. If cost is an issue I highly recommend the chicken rice and beans, while adding a different sauce and adding cheaper vegetables in, in place of the avocado and the tomotoes.
Ingrediants:
2 tbsp. extra-virgin olive oil
Pinch of salt
Pinch of Freshly ground black pepper
1 lb. boneless skinless chicken breasts
1 tsp. garlic powder
1 tsp. dried oregano
For The Dressing:
1 c. mayonnaise
1 c. Greek yogurt
1 1/2 c. chopped basil leaves
1/2 c. chopped parsley
1/4 c. chopped chives (plus more for garnish)
1/4 c. lemon juice
2 cloves garlic, coarsely chopped
For The Bowl:
4 c. cooked brown rice
15oz. can of beans
1 avocado, sliced
1 c. halved cherry tomatoes
Step by Step Instructions:
Pour the oil onto a large pan and set on large stove top burner and place at medium heat.
Mix the salt, garlic powder, dried oregano, and pepper in a small bowl
Unwrap the chicken and cut off the visible fat
Spread the seasoning from step 2 over the chicken covering as much as possible
Place chicken on the pan, and let it cook
while you prpare the rest of the meal,
but keep an on it and flip it when the skin browns:
6. Pour the rice into a medium sized pot, then add 2 cups of water for every cup of rice.
7. Bowel the rice with the lid on top on medium to high heat.
8. Open the can of beans and pour them out into a collander under the sink with hot water washing them off.
9. In a small pot place the beans, and fill it with water till the beans are covered, then bowel the beans on medium to high heat:
10. Make dressing: To a food processor, add mayonnaise, yogurt, basil, parsley, chives, lemon juice, and garlic:
11. Cut the Avocado into slices for decoration
12. Slice the tomatoes in halves
13. Take the chicken, rice and beans off the stove
14. Let the chicken rest for 5 minutes:
15. Take the rice and beans off the stove and drain them, and let them cool.
16. Mix the beans and rice
17. Cut the chicken, then mix it into the bowl
18. Top the bowl with the tomatoes and the avocado
19. With a spoon carefully top the bowl with dressing
20. Enjoy the final product!
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