Meal Plan Idea # 4
Basmati Rice mixed with ground beef & Peas.
Baked chicken with sauce and
Marqat(stew) black bean.
Basmati Rice Mixed with Ground Beef & Peas
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2 cups of your favorite basmati Rice
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4 cups of water
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5 tablespoon olive oil
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½ Ibs ground beef
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1 large onion, chopped
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Salt as preferred.
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3 pieces of cardamom open
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1 ½ tablespoon cinnamon
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1 tablespoon cumin
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1 tablespoon coriander
Direction
In a large pot add olive oil, ground beef cook until it is fully cooked.
Add the onion cook until it is tender.
Add the water, salt, cardamom, cinnamon, cumin, and coriander and bring to boil.
Add your rice. Make sure the water is ½ inch above the rice.
After the water evaporates lower the heat and covers the pot tightly.
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
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Salt as preferred
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1 tablespoon cumin
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4 to 5 Garlic clove crushed
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3 tablespoon ginger crushed
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1 jalapeno crushed
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1 tablespoon corridor powder
Sauce:
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5 tablespoon Soy sauce
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3 Tablespoon Hot sauce
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1 cup Ketchup,
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1 cup of your favorite barbecue sauce
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¼ cup Dijon mustard
Instruction:
In a large bowl add the chicken, garlic, ginger, jalapeno, cumin, and corridor powder mix well.
Add the sauce, mix well
In a cookie sheet add olive oil and the chicken pieces.
Bake in the heated oven of 400 degrees for about 30 minutes or until the chicken is fully cooked.
Marqat (Stew) Black Bean Stew:
Ingredients:
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1 Ib of ground beef
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5 tablespoon olive oil
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1 large onion chopped
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2 can 15.5 oz black beans
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1 can 6 oz Tomato Paste
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5 cups of water
Instruction:
In medium size pot add the ground beef cook until it is fully cooked.
Add the olive oil and the onion cook until the onion is tender.
Add the black beans.
Add the tomato paste and the water (add water if needed) put on high heat and stir.
Cook for about 20 to 30 minutes on medium heat until the tomato paste completed incorporated into the dish.
Lower the heat and cover the pot, let it simmer for about 10 to 15 minutes.