Oryana Natural Foods Market
Oryana Natural Foods Market
260 East Tenth Street | Traverse City, MI 49684 | (231) 947-0191

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Spring Break Bowl

March 17, 2017, 12:00 am

Staying home for spring break? So are we! Celebrate spring break at home with this Caribbean-inspired one bowl meal that’s full of tropical flavors. Who needs hot sandy beaches, palm trees, and pina coladas in hollowed out pineapples when you can stay home and savor a Caribbean taste in your own kitchen?

Spring Break Bowl

The main elements for 2 servings:
Cuban Black Beans
Pineapple Salsa
Spring Break Chicken
Plantain Chips
Cooked Rice
Avocado

Cuban Black Beans

2 cups cooked black beans
2 teaspoons coconut oil
1/2 green pepper, diced small
1/2 onion, diced small 1 large clove garlic
1 bay leaf
1 teaspoon cider vinegar
1/2 or more cup chicken broth
sea salt and pepper
1/2 teaspoon oregano
1 teaspoon cumin

  1. Heat coconut oil in a heavy skillet over medium heat. Saute the onion and green pepper until softened, about 5 minutes. Add the garlic and cook another minutes. Add the bay leaf, vinegar, chicken broth, oregano, cumin, salt and pepper.
  2. Add the black beans, turn heat to low, and simmer about 10 minutes. Taste and add more salt, pepper, or vinegar if desired.

Plantain Chips

1 small plantain
1 tablespoon coconut oil
sea salt
zest from 1 lime
ground chipotle chili pepper

  1. Peel and slice the plantain into thin slices, about 1/8 inch thick, on the diagonal.
  2. Heat the coconut oil in a skillet over medium heat. Add several slices to the pan, being careful not to crowd the pan. Fry for about a minute until browned. Flip and fry the other sides until browned.
  3. Remove to a paper towel-lined plate and sprinkle with salt, lime zest, and chipotle powder. Toss to coat the chips.

Spring Break Chicken

2 chicken thighs, cut into smallish bite size pieces
2 teaspoons coconut oil
Marinade
2 teaspoons soy sauce
1 teaspoon brown sugar
1 garlic clove, minced
plenty of hot sauce
1/2 teaspoon onion powder
1 teaspoon paprika
1/2 teaspoon thyme
juice from 1 lime

  1. Whisk together the marinade ingredients. Marinate the chicken pieces in marinade for at least an hour.
  2. Heat a cast iron skillet over medium high heat and add the coconut oil. Cook the chicken until cooked through, about 5 minutes. Set aside and keep warm.

Pineapple Salsa

1/2 a pineapple, peeled, cored, cut into small chunks
1 small red pepper, diced small
1/2 red onion, diced small
1/2  cup coarsely chopped cilantro
1 jalapeno pepper, seeded, chopped fine
juice from 1 lime
2 teaspoons olive oil
1/2 teaspoon sea salt or to taste

Toss all ingredients together in a small bowl. Taste and add more salt if needed.

Brown Rice

1 cup long grain brown rice
2 cups water
1/2 teaspoon sea salt

Bring rice, water, and salt to a boil in a saucepan. Cover, reduce heat, and cook for 45 minutes. Remove from heat with cover still on and let steam for 10 minutes. Fluff with a fork.

 

Posted by at 12:00 am
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