Recipe: Healthy Homemade Burrito Bowl
- Agnes Ogugua
- Mar 31, 2020
- 4 min read
Stuck in quarantine and missing your favorite restaurants? Celebrate National Nutrition Month and “Eat Right Bite by Bite” from home. Try this homemade Chipotle Burrito Bowl recipe made with all fresh ingredients you can find at your local grocery store!
Great source of Vitamin A, Vitamin C, Vitamin B6, Calcium, Iron, Magnesium, Fiber and Protein!
Yield: 4-6 servings
You will need:
1- 15.5 oz can of black beans or 2 cups of dried black beans
1 red bell pepper
1 green bell pepper
12 oz split chicken breasts or packaged tofu
1 onion or 1 tsp of onion powder
4 cups Romaine lettuce
1 cup of fresh cilantro
4 cloves of garlic or 1 tsp garlic powder
5 Roma tomatoes or 2 15.5 oz cans of diced tomatoes
2 cups of white or brown rice
3 tbsp of olive oil
4 ½ cups of water
1 tsp salt
1 tsp Salt-free Chipotle Seasoning Blend
Optional (for taste, salt free):
Bay leaves
Red pepper flakes
Black pepper
Chili seasoning
Italian seasoning
Lime or lime juice
6 inch whole wheat tortilla
* See “Modifications and Substitutions” at the bottom of the page!
Preparation:
1. Add rice to rice cooker or pot (on high temperature) and pour water. Cook rice and stir occasionally for 20-30 minutes. See directions for brown rice below.
2. Dice ½ of the onion and tomatoes, chop cilantro and lettuce, mince garlic and slice bell peppers and ½ onion vertically. (If using canned tomatoes, drain and tomatoes completely to rid tomatoes of excess sodium).
3. Add ½ tsp of salt to chicken breasts. Add chipotle seasoning, red pepper flakes, black pepper, etc. for taste and mix. Set aside to marinate.
4. Pour black beans into a strainer to drain out excess sodium. Rinse beans completely. If using dried black beans: Add beans and water to pot, with water covering the beans by 3-4 inches; simmer beans until tender (1-1 ½ hours).
Cooking:
Pico de Gallo:
Add diced tomatoes, onions, and cilantro to a bowl and mix.
Squeeze ½ lime and a pinch of black pepper for taste.
Cilantro lime rice:
Once rice is cooked, add ¼ of the chopped cilantro mix throughout.
Squeeze ½ a lime for taste and mix throughout.
Black beans:
Add rinsed canned black beans and ½ cup of water to a small pot on medium heat. Boil for 2-3 minutes.
Fajita Peppers:
Add 1 tbsp of olive oil to a sauté pan on medium to high heat.
Add 2 diced cloves of garlic (or ½ tsp garlic powder), sliced onions (or ½ tsp onion powder) and bell peppers to oil.
Add ½ tsp of salt to pan, bay leaves for taste.
Sauté until onions are golden brown. Remove peppers from pan.
Chicken:
In the same sauté pan, reduce heat to medium heat and add 2 tbsp of olive oil and 2 diced cloves of garlic or ½ tsp of garlic powder.
Place marinated chicken in pan and cook chicken on both sides for about 15-20 minutes. Chop chicken into bite size pieces and remove from pan.
All done! Add a bed of rice to your burrito bowl and throw everything on top! A nutritious homemade burrito bowl made with fresh produce you can find at your local grocery store!
Nutrition facts per serving:
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Modifications and Substitutions:
Vegetarian or Vegan?
Substitute chicken breasts with tofu to make Sofritas!
16 oz of extra-firm tofu.
Press tofu with a towel to remove excess fluids and slice into 8 pieces.
Add olive oil and garlic to sauté pan and simmer on medium to high heat for 2-3 minutes on both sides or until browned.
Chop tofu to desired size and add seasonings and ⅓ cup of water. Cover pan and cook for 10-12 minutes or until most of the water is absorbed.
Substitute chicken for extra beans for added protein, iron, and zinc!
Add more black beans or add other legumes like lentils, kidney beans, and chickpeas.
Need more fiber? Use brown rice!
Bring 2 cups of brown rice and 4 ½ cups of water to a boil
Reduce heat to low and simmer, covered, until the rice is tender and most of the liquid has been absorbed, 40 to 50 minutes.
Let stand 5 minutes, add cilantro and lime and mix.
Limited fresh ingredients? Try these non-perishable and frozen substitutes:
Canned tomatoes, kidney beans, chickpeas, instant (microwaveable) rice, dry cilantro, pre-minced garlic or garlic powder, lime juice and frozen chicken breasts are all cost-effective and convenient substitutions, especially during quarantine.
If using instant rice, follow directions on the box and add cilantro and lime.
Always remember to drain and rinse canned goods!
Gluten allergy or gluten sensitivity?
Replace the wheat tortilla with a corn tortilla. Corn tortillas are also generally lower in calories!
Be cautious when using canned, frozen, dried or flavored items. These items may contain traces of gluten!
