Burrito Bowl

Good nutritional profile

Rice bowl with spiced chicken, black beans, salsa and cheese.

Burrito Bowl — photo 1

A burrito bowl is the filling of a Tex-Mex burrito served over rice instead of in a tortilla: cilantro-lime rice, seared spiced chicken thighs, black beans, fresh tomato salsa, cheese and lettuce. One bowl (about 475 g) has around 600 kcal, 41 g of protein and 8 g of fiber, with about 1,600 mg of sodium. Swapping part of the rice for extra beans and lettuce raises the fiber.

Macronutrients Distribution

Protein: 8.6g (33.2%)
Fat: 4.3g (16.6%)
Carbs: 13g (50.2%)
Fiber: 1.8g

Basic Nutritional Info

NutrientValueDV
Protein8.6g15.4%
Fat4.3g6.1%
Carbs13g4.3%
Simple Sugars4.55gEstimate
Complex Carbs6.65gEstimate
Fiber1.8g7.2%
Water73g2.9%
Calories1265.6%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
55

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.43g7.1%
Monounsaturated1.8g7.2%
Polyunsaturated0.78g6.0%
Omega-30.234gEstimate
EPA1mg0.1%
DHA2mg0.2%
Omega-60.546gEstimate
Trans0.01g0.5%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C4.86mg
Vitamin E0.64mg
Selenium8.61mcg

Vitamins

VitaminAmountUnitDV
vitamin A53.3mcg5.9%
vitamin B10.06mg5.0%
vitamin B20.088mg6.8%
vitamin B31.61mg10.1%
vitamin B60.147mg8.6%
vitamin B922.7mcg5.7%
vitamin B120.178mcg7.4%
vitamin C4.86mg5.4%
vitamin D0.031 (1 IU)mcg0.2%
vitamin E0.641mg4.3%
vitamin K13.4mcg11.2%

Minerals

MineralAmountUnitDV
calcium59.2mg5.9%
iron0.953mg5.3%
magnesium20.9mg5.2%
phosphorus112mg16.0%
potassium212mg8.2%
sodium340mg14.8%
zinc0.859mg7.8%
copper0.099mg11.0%
manganese0.207mg9.0%
selenium8.61mcg15.7%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 250mg35.7%158%
Isoleucine 412mg29.4%139%
Leucine 719mg26.3%119%
Lysine 704mg33.5%148%
Methionine 313mg29.8%138%
Phenylalanine 696mg39.8%172%
Threonine 369mg35.1%149%
Tryptophan 98mg35.0%150%
Valine 446mg24.5%113%

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Values per 100 g

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Allergens

Dairy

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Main Difficulty: Easy Servings: 4 Total: 50 min

Ingredients

  • Long-grain white rice 200 g
  • Water 400 ml
  • Chicken thighs, boneless and skinless 500 g
  • Vegetable oil 2 tbsp, divided
  • Chili powder, ground cumin and garlic powder 2 tsp, 1 tsp and 1 tsp
  • Black beans, canned, drained and rinsed 1 can (240 g drained)
  • Tomatoes, finely diced 3 medium (300 g)
  • White onion, finely chopped 1 small (80 g)
  • Jalapeno and fresh cilantro, chopped 1 (15 g) and 1 small bunch (20 g)
  • Lime juice 2 limes (60 ml)
  • Monterey Jack or cheddar cheese, shredded 100 g
  • Romaine lettuce, shredded 120 g
  • Salt 2 tsp (12 g), divided
Prep
25 min
Cook
25 min

Instructions

  1. 1

    Toss the chicken with 1 tbsp of oil, the chili powder, cumin, garlic powder and 1 tsp of salt, and leave for 15 minutes.

  2. 2

    Rinse the rice, fry it in the remaining oil for 1 minute, add the water and 1/2 tsp of salt, cover and simmer on low for 15 minutes, then rest for 5 minutes.

  3. 3

    For the salsa, mix the tomatoes, onion, jalapeno, half of the cilantro, half of the lime juice and 1/2 tsp of salt.

  4. 4

    Cook the chicken in a hot skillet or grill pan for 5-6 minutes per side, until cooked through, rest for 5 minutes and slice.

  5. 5

    Warm the black beans in a small pan over low heat for 5 minutes, stirring now and then.

  6. 6

    Fluff the rice with the remaining lime juice and cilantro.

  7. 7

    Divide the rice among 4 bowls and top with the chicken, beans, salsa, cheese and lettuce.