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Monday, January 21, 2013

Meal Idea + Recipe: Peruvian Cilantro Rice

I know I said I would share some meal ideas and recipes, but I never got to it. It's been so busy around here. I finally took the time to prepare something for you all.

Meal Idea: 

Baked Skinless Chicken Leg Quarters with Honey BBQ sauce
Fresh Avocado
Baked Sweet Potatoe (I do this with everything since it's 1 of my favorite superfoods!) 
Peruvian Cilantro Rice with Yellow Squash (you can use beans instead if you'd like it's up to you)


Peruvian Cilantro Rice (25 mins)

Ingredients 
1 bunch of  fresh cilantro (rinse before use) 
2.5 cups of white long grain rice washed 
parsley
1 tsp cumin 
1 tbs. salt 
1 onion chopped 
4-5 cloves of garlic chopped
1 tbs. oil (I only use coconut) 
 3-5 cups of water (you need enough water to cover the rice and bring to a boil, then some to add as it gets soft) 
2-3 small yellow squash chopped

Steps: 

  1. Add your oil, onions, garlic to your pan and fry on medium heat.
  2. While your onions are frying, blend your cilantro with a little water. It shouldn't take long. This is what it should look like. (You might have more or less it depends on the bunch.)
  3. Add your rice, sprinkle seasonings, salt, and cilantro puree
  4. Add water to cover rice, and bring to a boil on high heat (5 mins). Lower heat when it begins to stick to the pan and add a cup of water, stir, lower heat to low and cover pan. If rice looks like it might need a little more water to cook, then add it. It depends on the pan depth sometimes. 
  5. Simmer for 8 mins, add yellow squash. Cover for the remaining time. 

Enjoy! 




Health Highlights: 

  • Sweet potatoes: high in Vitamin-D & C, B6, iron, magnesium, potassium,  promotes collagen production for elasticity found in youthful skin, high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.  Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging.
  • Avocado: Cancer protection, heart health, high MUFAs (monounsaturated fats for flatter bellies), high in vitamin E, lowers cholesterol, and good for eye health and lowering cholesterol. 
  • Cilantro: high in antioxidants, removes heavy metal buildup in the body, and very rich in manyvitamins, including folic-acid, riboflavin, niacin, vitamin-A, beta carotene, and vitamin-C.
  • Yellow Squash: high in antioxidants for cancer protection, low calorie/low fat, vitamin/mineral rich like all veggies, helps prostate health for men with BPH.

Hope you all like it, feel free to leave questions or comments in the box below.  

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