Foodie Friday

Image source: Nutrition Action, The Healthy Cook, http://www.cspinet.org

Healthy Recipe of the Week

Fiesta Bowl

It’s Summer in a bowl!

Ingredients

  • 2 tablespoons Extra-Virgin Olive Oil
  • 1 large White Onion (1/2 diced and 1/2 thinly sliced)
  • 1 Garlic Clove (minced)
  • A pinch Dried Oregano
  • 1 15-ounce can Black Beans (no salt added)
  • 1/4 teaspoon Kosher Salt
  • 1 cup Cabbage (shredded)
  • 1/2 cup White Wine Vinegar
  • 12 mini Bell Peppers
  • 3 Cobs Corn (husks removed)
  • 2 ounces Tortilla Chips
  • 1 cup Avocado Lime Sauce 

Avocado Lime Sauce

  • 1 Avocado
  • 2 tablespoons Fresh Lime Juice
  • 1 Jalapeño or Serrano Pepper (seeded)
  • 1/4 cup Fresh Cilantro
  • 2 tablespoon Water
  • 1/2 teaspoon Kosher Salt

Blend everything in a blender until smooth. Makes 1 cup.

Directions

In a medium pan over medium heat, heat the olive oil until shimmering. Sauté the diced onion until soft (2 – 3 minutes). Add the garlic and oregano. Cook for 30 seconds. Add the black beans with their liquid. Add the salt. Bring to a simmer. 

Toss the cabbage and sliced onion with the white wine vinegar.

Grill the bell peppers and corn over a hot grill until charred in spots (5 – 7 minutes). Cut the kernels from the cobs. *No grill? No prob! Cut off the raw corn kernels and sauté them over high heat, then sauté the bell peppers.

Serve the black beans, cabbage, bell peppers, and corn with the tortilla chips and Avocado Lime Sauce.

Divide among 4 bowls.

Yields: 4 servings 

Nutrition Information

Per serving (1 bowl + 1/4 cup sauce): 410 Calories. 19g Total Fat.2.5g Saturated Fat. 52g Carbohydrates. 14g Fiber. 9g Total Sugar. 0g Added Sugar. 11g Protein. 440mg Sodium.

Are you seeking more cooking advice?

Write to Chef Kate at:  healthycook@cspinet.org.

 

Reference

Chef Kate. (2022, July/August). The healthy cook: Summer in a bowl. Nutrition Action. P. 11.

 

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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