Bandeja Paisa

Bandeja Paisa is a vibrant Colombian platter that brings together a variety of flavors and textures, showcasing a delightful mix of proteins and plant-based ingredients. This healthy version balances traditional elements while focusing on wholesome ingredients, making it a perfect dinner for two.

Ingredients

• Brown rice - 150 grams
• Black beans - 200 grams, cooked
• Grilled chicken breast - 200 grams
• Avocado - 1 medium, sliced
• Tomato - 1 medium, diced
• Corn - 100 grams, cooked
• Cilantro - 10 grams, chopped
• Lime - 1, juiced
• Olive oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Cumin - 1 teaspoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Cook the brown rice according to package instructions, typically about 30 minutes.
2. In a skillet, heat olive oil over medium heat and add minced garlic, cooking until fragrant (about 1 minute).
3. Add cooked black beans to the skillet, sprinkle with cumin, salt, and black pepper. Stir and heat through for about 5 minutes.
4. Grill or pan-cook the chicken breast seasoned with salt and pepper until fully cooked, about 6-7 minutes per side. Let it rest for a few minutes before slicing.
5. In a serving bowl, layer the cooked brown rice, followed by the black beans.
6. Top with sliced grilled chicken, diced tomatoes, corn, and avocado.
7. Drizzle with lime juice and garnish with chopped cilantro before serving.

Nutrition

• Calories: 550
• Protein: 40 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• Provides a balanced source of protein and fiber.
• Rich in healthy fats from avocado, supporting heart health.

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