WARM BLACK BEAN AND RICE BOWL WITH CHICKEN AND POBLANOS
Note: Black rice makes this dish look super dramatic. Easiest rice ever? Cook 2 cups rice with 3 cups water in a rice cooker. Turn cooked rice out onto a baking sheet to cool so you can pack it in small containers.
• 2 medium zucchini, halved lengthwise, sliced 1/4-in. thick
• Olive oil
• 2 medium poblano peppers
• 2 c. canned crushed tomatoes or 1 (14.5-oz.) can small diced tomatoes
• 2 tbsp. chili powder
• 2 c. drained, cooked black beans or 1 (15-oz.) can black beans, rinsed, drained
• 1 1/2 c. cooked rice (such as black rice or long-grain brown rice)
• 1 c. corn kernels, thawed
• 1/2 large red bell pepper, seeded, cut into small dice
• 4 green onions, trimmed, thinly sliced
• 2 c. shredded cooked chicken
• 1/4 c. thinly sliced fresh cilantro
• Crumbled queso fresco, mild goat cheese or farmer’s cheese
Heat oven to 400 degrees. Put sliced zucchini on a baking sheet. Add 1 or 2 tablespoons oil; toss to coat slices with the oil. Sprinkle lightly with salt. Bake, stirring once or twice, until tender and slightly golden, about 20 minutes. Cool.
Meanwhile, set poblanos directly over a gas flame or under the broiler. Cook, turning occasionally, until peppers are lightly charred on all sides, 2 to 5 minutes. Set on a plate and cover with a towel; let rest until cool enough to handle. Rub off the charred skin, remove the seeds and pith. Cut peppers into 1/2-inch pieces.
Mix poblanos and tomatoes in bottom of a large microwave-safe bowl. Stir in chili powder and 1 teaspoon salt; mix well. Stir in beans, rice, corn, bell pepper and green onions. Mix well. Microwave on high, stirring once or twice, until everything is warmed through, 2 to 4 minutes. Gently stir in zucchini and chicken. Taste and adjust salt as needed.
Spoon into warm serving bowls. Sprinkle with cilantro and cheese. Serve warm.
Nutrition information per serving:
Calories 297 Fat 6 g Sodium 789 mg
Carbohydrates 41 g Saturated fat 1 g Protein 24 g Cholesterol 40 mg Dietary fiber 10 g
FARRO BOWL WITH ROASTED SWEET POTATOES, BROCCOLI RABE AND SAUSAGE
Note: Diced butternut can stand in for the sweet potatoes. Leftovers reheat beautifully in the microwave. These are good served warm over lightly dressed salad greens.
• 2 medium (1 pound) sweet potatoes, peeled, cut into 3/4-in. pieces
• 2 tbsp. olive oil
• 12 oz. mild or spicy Italian sausage, casings removed
• 1 medium onion or 4 shallots, halved, thinly sliced
• 3 garlic cloves, finely chopped or crushed
• 2 c. pearled farro (about 12 oz.)
• 4 c. chicken broth
• 11 oz. broccoli rabe (rapini), ends trimmed, roughly chopped, about 6 c.
• 2 to 4 c. baby arugula
• Crushed red pepper
• 1 to 2 c. shredded cheese, such as smoked Gouda, provolone or sharp Cheddar
Heat oven to 400 degrees. Mix sweet potatoes and oil on a large baking sheet. Sprinkle lightly with salt. Roast, stirring often, until tender and golden, about 20 minutes.
Meanwhile, crumble sausage into a large skillet. Add onion; cook over medium heat, breaking up sausage with a spoon, until the sausage is browned and cooked through, about 10 minutes. Stir in garlic; cook 1 minute.
Meanwhile, put farro and broth into a large saucepan. Heat to a simmer; reduce heat to very low. Simmer uncovered and stir often until nearly tender, about 15 minutes. Add broccoli rabe; simmer until it is crisp-tender, about 2 minutes. Strain farro mixture into a colander set over a bowl to catch the broth. (Recipe can be made to this point up to 3 days in advance; refrigerate all the parts separately.)
Add drained farro mixture to skillet with sausage set over medium heat. Stir in about 1/2 cup of the reserved cooking broth and heat through; remove from heat. Stir in warm sweet potatoes, arugula and crushed pepper flakes. Taste and adjust salt as needed. Transfer to warm serving bowls. Serve, sprinkled with cheese.
Nutrition information per serving:
Calories 511 Fat 20 g Sodium 647 mg
Carbohydrates 62 g Saturated fat 7 g
Protein 23 g Cholesterol 36 mg Dietary fiber 8 g