Good nutritional profile
Rice bowl with spiced chicken, black beans, salsa and cheese.
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.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 8.6g | 15.4% |
| Fat | 4.3g | 6.1% |
| Carbs | 13g | 4.3% |
| Simple Sugars | 4.55g | Estimate |
| Complex Carbs | 6.65g | Estimate |
| Fiber | 1.8g | 7.2% |
| Water | 73g | 2.9% |
| Calories | 126 | 5.6% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.43 | g | 7.1% |
| Monounsaturated | 1.8 | g | 7.2% |
| Polyunsaturated | 0.78 | g | 6.0% |
| Omega-3 | 0.234 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 2 | mg | 0.2% |
| Omega-6 | 0.546 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.86 | mg |
| Vitamin E | 0.64 | mg |
| Selenium | 8.61 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 53.3 | mcg | 5.9% |
| vitamin B1 | 0.06 | mg | 5.0% |
| vitamin B2 | 0.088 | mg | 6.8% |
| vitamin B3 | 1.61 | mg | 10.1% |
| vitamin B6 | 0.147 | mg | 8.6% |
| vitamin B9 | 22.7 | mcg | 5.7% |
| vitamin B12 | 0.178 | mcg | 7.4% |
| vitamin C | 4.86 | mg | 5.4% |
| vitamin D | 0.031 (1 IU) | mcg | 0.2% |
| vitamin E | 0.641 | mg | 4.3% |
| vitamin K | 13.4 | mcg | 11.2% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 59.2 | mg | 5.9% |
| iron | 0.953 | mg | 5.3% |
| magnesium | 20.9 | mg | 5.2% |
| phosphorus | 112 | mg | 16.0% |
| potassium | 212 | mg | 8.2% |
| sodium | 340 | mg | 14.8% |
| zinc | 0.859 | mg | 7.8% |
| copper | 0.099 | mg | 11.0% |
| manganese | 0.207 | mg | 9.0% |
| selenium | 8.61 | mcg | 15.7% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 250 | mg | 35.7% | 158% |
| Isoleucine | 412 | mg | 29.4% | 139% |
| Leucine | 719 | mg | 26.3% | 119% |
| Lysine | 704 | mg | 33.5% | 148% |
| Methionine | 313 | mg | 29.8% | 138% |
| Phenylalanine | 696 | mg | 39.8% | 172% |
| Threonine | 369 | mg | 35.1% | 149% |
| Tryptophan | 98 | mg | 35.0% | 150% |
| Valine | 446 | mg | 24.5% | 113% |
Values per 100 g
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Toss the chicken with 1 tbsp of oil, the chili powder, cumin, garlic powder and 1 tsp of salt, and leave for 15 minutes.
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.
For the salsa, mix the tomatoes, onion, jalapeno, half of the cilantro, half of the lime juice and 1/2 tsp of salt.
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.
Warm the black beans in a small pan over low heat for 5 minutes, stirring now and then.
Fluff the rice with the remaining lime juice and cilantro.
Divide the rice among 4 bowls and top with the chicken, beans, salsa, cheese and lettuce.