Cuban Chicken Rice Bowl

• 分量: 3 servings
• 調理時間: 5 minutes
• 総時間: 20 minutes

材料

1 Tbsp. olive oil

1 lb. boneless skinless chicken breasts

pinch salt and pepper

1 c. cooked brown rice (1 microwave cup)

1/3 c. rinsed black beans

1 c. fresh pineapple (cubed)

1 avocado (chopped)

1 lime

1 tsp. chopped garlic

1 tsp. cumin

1/2 tsp. oregano

1/4 tsp. salt

1 orange (juiced)

2 tsp soy sauce

手順

Add the olive oil to a skillet over medium-high heat. Season the chicken with salt and pepper and add to the oil when it is glistening. Cook the chicken on each side for 5-6 minutes, or until the internal temperature is 165°

While the chicken is cooking, chop the pineapple and avocado. Toss the avocado with the juice of a 1/2 lime, so it doesn't brown.

Remove the cooked chicken from the pan and set aside so it can rest for a few minutes.

Return the pan to medium heat and add the diced garlic, cumin and oregano. Cook for one minute and add the salt, orange juice and soy sauce. Cook until the sauce is reduced by half.

While the sauce is cooking, microwave the rice and mix with the black beans.

Assemble the bowls, each with 1/3 of the pineapple, avocado, rice & beans and chicken. Top the chicken with the Mojo sauce and serve with the remaining half of lime, cut into wedges.

栄養

• サービングサイズ: 1 g
• カロリー: 515 kcal
• 脂肪総量: 20 g
• 飽和脂肪: 3 g
• コレステロール: 96 mg
• ナトリウム: 669 mg
• 炭水化物総量: 48 g
• 食物繊維: 11 g
• 糖質総量: 12 g
• タンパク質: 38 g