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
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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
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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
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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
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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
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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
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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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