News Forums PS1000 Plan Phase 1 Recipe Tweak

3 replies, 4 voices Last updated by Trina C 7 years, 2 months ago
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  • #14183

    Terrie Richards
    Participant
    @mizztmn
    Karma Coins: 2 795

    Other than changing out the canola oil, what tweaks should I make to this recipe to make it ok for Phase 1

    High-Protein Shrimp Burrito Bowl
    Ingredients

    For the cilantro black beans and rice

    3/4 cup (135 grams) uncooked long-grain brown rice (certified gluten-free if necessary)
    1 1/2 cups (355 grams) water
    1 (15.5-ounce or 420 grams) can black beans, rinsed and drained (certified gluten-free if necessary)
    1/4 teaspoon grated lime zest
    1 tablespoon lime juice
    1/4 cup (5 grams) chopped fresh cilantro
    For the burrito bowl

    1 teaspoon canola oil
    1 medium (55 grams) onion, sliced
    2 medium (240 grams) bell peppers, sliced
    2 cloves garlic, minced
    1 1/2 teaspoons ground cumin
    1/4 teaspoon salt
    1 pound (455 grams) medium shrimp, peeled and deveined
    2 cups (95 grams) loosely packed chopped romaine lettuce
    1 medium (125 grams) tomato, seeded and chopped
    1 medium (150 grams) ripe avocado, diced
    Directions

    Prepare cilantro black beans and rice. Combine rice and water in a medium saucepan. Bring to a boil over high heat; reduce heat to low and simmer, covered, for 35–40 minutes, or until tender. Stir in black beans; cook 2–3 minutes until heated through. Stir in lime zest, lime juice and cilantro. Set aside and keep warm.

    While rice cooks, heat oil in a large nonstick skillet over medium-high heat, swirling to coat. Add onion, bell peppers, garlic, cumin and salt. Cook 3 minutes, covered and stirring occasionally, until vegetables are tender. Stir in shrimp; cook 2–3 minutes, stirring often.

    Place 1 cup rice and bean mixture in each of 4 bowls. Top each with 1 1/4 cups shrimp and vegetable mixture. Top each serving evenly with romaine, tomato and avocado.

    Nutrition Information

    Serves: 4 | Serving Size: 1 cup beans and rice + 1 1/4 cups shrimp and vegetables + 1/2 cup lettuce + 1/3 cup chopped tomato + 1/4 cup avocado

    Per serving: Calories: 450; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 172mg; Sodium: 452mg; Carbohydrate: 56g; Dietary Fiber: 13g; Sugar: 4g; Protein: 34g

    Nutrition Bonus: Potassium: 994mg; Iron: 31%; Vitamin A: 83%; Vitamin C: 139%; Calcium: 14%

    #14185

    Lauren
    Keymaster
    @laurenjones

    Hi Terrie,

    The recipe looks tasty, however rice is not allowed during phase 1 (brown, white, wild) you can substitue cauliflower rice in for the brown rice in the recipe. Also it looks like if you substitute canola oil for another healthy fat you will have 2 servings of healthy fats in one recipe which is great but you get 2 servings for the whole day so just keep that in mind!

    -Lauren

    #14258

    Anonymous
    Inactive
    @
    Karma Coins: 0

    Terrie – thanks for the recipe! Lauren – thanks for the tweaks! This looks great to try and its nice to have that reminder about the fat servings.

    #15545

    Trina C
    Participant
    @TrinaCutrell
    Karma Coins: 3 754

    Mm. I will be trying this with the adjustments. Thanks ladies.

    Trina C

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