Lunch: Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

Making your own pico de gallo in this recipe helps skip the sodium found in jarred store-bought salsas. The fresh flavor is a bonus!

This recipe includes superfoods such as:

Brown Rice

Health benefits of Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

2 tsp olive oil
1 medium onion, diced and divided
2 cups cooked pinto beans (see Note)
1 Tbsp chili powder
1 tsp ground cumin
1/4 tsp ground cayenne pepper
1/4 tsp ground black pepper
1/2 cup water
1 medium tomato, seeded and diced
1 medium jalapeño pepper, seeded, deveined and minced
1/4 cup cilantro, chopped
Juice of 1 lime
2 cups cooked brown rice, warmed (see Note)
1/2 tsp salt
2 cups cooked and shredded chicken, warmed
1 avocado, peeled, seeded and sliced
1 lime, sliced

Instructions

Add oil to a sauté pan over medium heat. Add half the diced onion and the pinto beans, chili powder, cumin, cayenne pepper, black pepper and water. Sauté, slightly mashing the beans as you sauté until the liquid is absorbed, about 5 minutes.
In a small bowl, mix together the tomato, jalapeño pepper, remaining diced onion, cilantro and lime juice. Set aside.
Season the brown rice with the salt.
In six salad bowls or soup bowls, divide and layer the brown rice, topped with the cooked pinto beans, chicken, tomato mixture, sliced avocado and 1 slice of lime.
Note:
Bulk Cooking Dry Pinto Beans:
Add 1 lb (16 oz) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour.
Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
Bulk Cooking Brown Rice:
Add 1 lb (16 oz) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
Chef Tip: Layer this in a jar and take it to work for a fun, appetizing lunch. It can be eaten hot or cold!
Choices: 2 Starch, 1 Nonstarchy Vegetable, 2 Lean Protein, 1 Fat