It’s a meal in a bowl, and it’s not breakfast. It’s the latest trend and offered at many restaurants. This dinner in a bowl is easy, healthy and quick to make. This one features avocado, black beans, corn, tomato and brown rice.
Avocado lends a nutty flavor. Look for an avocado that gives slightly to pressure. To ripen an avocado, place it in a brown paper bag in a warm spot. Adding a banana or apple to the bag helps speed ripening. Only refrigerate avocados after they are ripe. They will keep two to three days that way.
▪ Place frozen corn in a colander and run warm water through it to quickly defrost the kernels.
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▪ Tomatoes cut into quarters can be used instead of grape tomatoes.
▪ Prepare each ingredient.
▪ Divide the ingredients into two portions and assemble them in two bowls.
To buy: 1 ripe avocado, 1 lime, 1 package microwaveable brown rice, 1 bag washed, ready-to-eat salad, 1 bag frozen corn kernels, 1 can low-sodium black beans, 1 container cherry tomatoes, 1 medium jalapeno pepper, 1 bunch cilantro and 1 small package sliced almonds.
Staples: Reduced-fat oil and vinegar dressing.
Fred Tasker’s wine suggestions: There’s some heat here; go with a lush California chardonnay.
Linda Gassenheimer is the author, most recently, of “Fast and Flavorful: Great Diabetes Meals from Market to Table.” Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer.
Mexican Fiesta Bowl
Recipe by Linda Gassenheimer
1 avocado peeled, seeded, cut into 2 inch pieces (about 2 1 / 2-cups)
1 tablespoon lime juice
1 package microwaveable brown rice to make 1 cup cooked rice
4 cups washed, ready-to-eat lettuce
1 cup frozen corn kernels, defrosted
1 1/2 cups canned, rinsed and drained low-sodium black beans
1 cup cherry tomatoes cut in half
1 medium jalapeno pepper seeded and chopped
1/2 cup reduced-fat oil and vinegar dressing
2 tablespoons sliced almonds
2 tablespoons chopped cilantro
Peel avocado and remove the seed. Cut into 2-inch pieces. Place in a bowl and toss with the lime juice. Cook microwave rice according to package instructions and measure one cup. Reserve the rest for another meal. Divide lettuce between to large bowls. Spoon corn on one side of the lettuce, the black beans on another side, the tomatoes on a third side and the rice on a fourth side. Place the avocado in the center. Mix the jalapeno pepper and dressing together in a small bowl and drizzle over the corn, black beans and tomatoes. Sprinkle the almonds and cilantro on top.
Per serving: 562 calories (32 percent from fat), 19.9 g fat (2.5 g saturated, 10.9 g monounsaturated), 4 mg cholesterol, 20.5 g protein, 84.2 g carbohydrates, 24.7 g fiber, 192 mg sodium.
Yield: 2 servings