What happens when a pile of rice and beans takes the place of tortillas as a base for chicken fajitas? Yum! The mango adds the perfect touch of sweetness. You can also make the creamy avocado sauce with plain Greek yoghurt.
1 cup (250 ml) long-grain brown rice
1/8 tsp (0.5 ml) + 1/4 tsp (1 ml) salt
1 tsp (5 ml) paprika
1/2 tsp (2 ml) garlic powder
1/2 tsp (2 ml) onion powder
1/2 tsp (2 ml) ground cumin
1/4 tsp (1 ml) black pepper
1 small avocado
1/2 cup (125 ml) sour cream
Juice of 1 lime, divided
3 tsp (15 ml) grapeseed oil
3/4 lb (375 g) organic boneless, skinless chicken thighs, sliced
1 red capsicum, thinly sliced
1 yellow capsicum, thinly sliced
1 orange capsicum, thinly sliced
1 cup (250 ml) cooked or canned pinto beans
1 mango, thinly sliced
Place rice and 1 1/2 cups (350 ml) water in medium saucepan. Bring to a boil, add 1/8 tsp (0.5 ml) salt, reduce heat to low and simmer covered until rice is tender, about 30 minutes. Remove from heat and let stand covered for 10 minutes. Fluff rice with fork.
In small bowl, combine 1/4 tsp (1 ml) salt, paprika, garlic powder, onion powder, cumin and black pepper. Using blender or food processor, blend together avocado, sour cream and juice of 1/2 lime until smooth.
Heat oil in large frying pan or wok over medium-high heat. Add chicken thighs and cook just until no longer pink, about 5 minutes. Remove chicken from pan and place capsicum strips in pan. Cook until capsicums are crisp-tender, stirring often, about 3 minutes. Return chicken to pan along with spice mixture; heat for 1 minute. Stir in mango and remaining lime juice.
Divide rice among bowls and top with pinto beans, chicken mixture and avocado cream.
Each serving contains: 2205 kilojoules; 29 g protein; 19 g total fat (5 g sat. fat, 0 g trans fat); 63 g total carbohydrates (10 g sugars, 8 g fibre); 448 mg sodium
source: "Rice Bowls", alive Australia #23, Autumn 2015
Licorice-flavoured fennel, tart apple, and a hint of pleasant bitterness from radicchio combines with a touch of sweet dressing for a refreshingly delicious salad. Fennel contains a number of vitamins and minerals known to be involved in digestion, including vitamin C, manganese, and niacin which helps transform the food you eat into energy. Apple adds sweet crunch and all-important fibre. Know your fennel The fennel bulb we buy at the market is a cultivar variety known as Florence fennel. Fennel seeds, which are sometimes eaten after a meal to ease digestion, and which are also used for cooking, come from the common fennel, which grows wild in southern Europe, Australia, and parts of the US.
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.