Baião de Dois

Baião de Dois is a traditional Brazilian dish that combines rice and beans into a hearty, high-protein breakfast. This flavorful meal is enhanced with spices, herbs, and vegetables, making it both nutritious and satisfying.

Ingredients

• Black beans - 100 grams
• Long-grain rice - 100 grams
• Chicken breast - 150 grams, diced
• Onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Bell pepper - 1 medium, diced
• Tomato - 1 medium, diced
• Olive oil - 2 tablespoons
• Cilantro - 2 tablespoons, chopped
• Cumin - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Water - 400 milliliters

Steps

1. Rinse the black beans and soak them in water for at least 2 hours or overnight.
2. In a pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until translucent.
3. Add the diced chicken breast to the pot and cook until browned on all sides.
4. Stir in the bell pepper, tomato, cumin, salt, and black pepper, cooking for another 5 minutes until the vegetables soften.
5. Add the soaked black beans (drained) and rice to the pot, then pour in 400 milliliters of water.
6. Bring the mixture to a boil, then reduce the heat to low and cover, allowing it to simmer for about 20 minutes or until the rice and beans are tender and the liquid is absorbed.
7. Remove from heat and stir in the chopped cilantro before serving.

Nutrition

• Calories: 550
• Protein: 35 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.4 L

Health Benefits

• Rich in protein from chicken and black beans, supporting muscle repair and growth.
• High in fiber, promoting digestive health and keeping you full longer.

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