A couple of months ago, I went to a Chipotle for the first time. Am I the last person on earth? While I’d heard about the healthy fast food chain, I’d never been to one; Vermont just barely got its first a few years ago. But on a cold January day, I decided to treat myself to lunch. And while it was delicious, I knew I could make a healthier and less expensive version at home. And I have!
This dish is so easy and healthy that it’s become a staple for Wednesday night dinners. When it’s the middle of the week, I don’t feel like cooking or I get home late and don’t have the time, so this is something you can make with kitchen and fridge staples or with a quick stop at the supermarket on the way home from work.
Before you leave the house in the morning, put a cup or so of frozen corn in a bowl and let it thaw in the fridge. (If you forget this step, just put it in a bowl when you get home, as it thaws pretty quickly.) When you get home that evening, start boiling water in a saucepan to make a batch of rice, preferably brown. While that is cooking, take out a mixing bowl and add to it a can of black beans, the thawed corn, a few halved grape tomatoes, a tablespoon or so of scallions, and if you like heat, chopped jalapeno, and mix. Add a dash of salt, a couple of tablespoons of fresh cilantro, some lime juice to taste, and a little bit of cumin. In a deep dish bowl or plate, add about a half cup of rice, add some of the black bean salad, and top it with avocado, salsa, sour cream, more cilantro and/or scallions, lime juice, or your favorite topping.
You can really make this dish your own. I thought about adding black olives next time or perhaps some shaved cabbage or sliced radishes. Instead of black beans, you can use another kind of bean or shredded chicken, pork, beef, or even fish. If you don’t like rice, you can leave it out or substitute another grain. Instead of cumin, use coriander or another favorite spice.
It was interesting that as I was working on this recipe, this story was printed in the New York Times. So now I know my version has fewer calories and is definitely healthier! (Although I will add, the restaurant can be healthy if you make the right choices!)
MVK’s Burrito Bowl
1 can of black beans
About a cup of grape tomatoes, sliced in half vertically
A couple of tablespoons chopped scallions
1 cup of thawed frozen corn
A dash of salt
One jalapeno pepper, chopped (optional)
Lime juice, to taste
A couple of tablespoons of chopped fresh cilantro
A dash or two of cumin powder
Cooked brown rice
Toppings: avocado, cilantro, sour cream, salsa, cilantro
1. In a bowl, add the black beans, tomatoes, corn, scallions, jalapeno pepper (if using), and to taste, salt, cilantro, cumin powder, lime juice, and mix. To a plate or bowl, add a half cup of rice, top with the salad and added condiments.
MVK’s Endorsement of the Week: The Government’s Bad Diet Advice
Bravo, albeit a few decades late, to the U.S. government who finally realizes that low-fat food is not good for you! This article from the New York Times last week focuses on a new study, which is linked in the article. The government has said that cutting fat and cholesterol may have worsened Americans’ health, because by clearing our plates of meat, eggs, and cheese they were replaced with more grains, starchy vegetables, and pasta. The real takeaway is to eat real food, not processed or manufactured.