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Meal Plan Idea # 4
Basmati Rice mixed with ground beef & Peas.
  Baked chicken with sauce and
 Marqat(stew) black bean. 

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Basmati Rice Mixed with Ground Beef & Peas

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  • 2 cups of your favorite basmati Rice 

  • 4 cups of water

  •  5 tablespoon olive oil  

  • ½ Ibs ground beef

  • 1 large onion, chopped

  • Salt as preferred. 

  • 3 pieces of cardamom open

  • 1 ½ tablespoon cinnamon

  • 1 tablespoon cumin

  • 1 tablespoon coriander

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Direction

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In a large pot add olive oil, ground beef cook until it is fully cooked.

Add the onion cook until it is tender.

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Add the water, salt, cardamom, cinnamon, cumin, and coriander and bring to boil.

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Add your rice. Make sure the water is ½ inch above the rice.

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After the water evaporates lower the heat and covers the pot tightly.

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Leave it for about 20 minutes, do not remove the cover of your pot until that time, do not use a spoon to flip or turn your rice it will crush the grain, Use a spatula or something flat

 

Chicken Baked:

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  • 1 lb chicken breast cut into ½ inch thick to 3 inches long. It usually yields about 8 pieces

  • Salt as preferred

  • 1 tablespoon cumin

  • 4 to 5 Garlic clove crushed

  • 3 tablespoon ginger crushed

  • 1 jalapeno crushed

  • 1 tablespoon corridor powder

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Sauce:

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  • 5 tablespoon Soy sauce

  • 3 Tablespoon Hot sauce

  • 1 cup Ketchup,

  • 1 cup of your favorite barbecue sauce

  • ¼ cup Dijon mustard

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Instruction:

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In a large bowl add the chicken, garlic, ginger, jalapeno, cumin, and corridor powder mix well.

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Add the sauce, mix well

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In a cookie sheet add olive oil and the chicken pieces.

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Bake in the heated oven of 400 degrees for about 30 minutes or until the chicken is fully cooked.

 

 Marqat (Stew) Black Bean Stew:

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Ingredients: 

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  • 1 Ib of ground beef

  • 5 tablespoon olive oil

  • 1 large onion chopped

  • 2 can 15.5 oz black beans

  • 1 can 6 oz Tomato Paste

  • 5 cups of water

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Instruction:

 

In medium size pot add the ground beef cook until it is fully cooked.

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Add the olive oil and the onion cook until the onion is tender.

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Add the black beans.

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Add the tomato paste and the water (add water if needed) put on high heat and stir.

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Cook for about 20 to 30 minutes on medium heat until the tomato paste completed incorporated into the dish.

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Lower the heat and cover the pot, let it simmer for about 10 to 15 minutes.

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