Prawn & Black Bean Bowl

I hope everyone had a wonderful long weekend!

As a nutritionist, I often hear from clients that one of the main reasons they don’t eat healthier is that “cooking meals just takes too long”, and they don’t have time to be spending in the kitchen preparing meals, so fast-food, or take-out seems to be the easier option.

Well. This is a BIG misconception. I know that time is precious and people are busy which is why I always focus on quick and easy to prepare meals for my clients. I understand that many people work a 9-5, have commitments, and frankly, they don’t want to be spending an hour in the kitchen every evening just to make dinner.

 

Mmm doesn’t that look delicious?? Yes, I know! And guess what!? This meal took me literally 10 minutes to prepare, from start to finish.

LITERALLY. 10 Minutes.

Not only was it quick. It’s delicious, healthy, and packed full of energy, fiber, and other nutrients, and also, not heavy, greasy, fatty, or high calorie (like FAST FOOD/TAKE-OUT). It’s really a win-win.

One of the best ways to make cooking dinner less time-consuming and easy, but also keeping it healthy is to pre-cut veggies. I always have some sliced onion, bell pepper, or other veggies ready to go in Tupperware containers. Then it’s an easy, “grab, throw-in-a-pan-or-dish, add-your-protein, and-go!” kind of thing.

For this meal I used prawns, which cook up in literally minutes, and black beans which out of the can only need to be heated. The corn was frozen in a bag in the freezer which cooks quickly and the veggies only need to be cooked till softened. I like al-dente veggies better anyway because they hold more nutrients than cooking them all the way!

 

 

So there you have it, an easy, healthy, 10 minute dinner, which can also just as easily be put in the fridge overnight and taken for lunch the next day!

Sorry yukky “Golden Arches”, no love for you!! The nutrition facts for this meal includes 1/2 cup brown rice per serving. That’s an entire filling and nutritious meal for 350 calories…about the same amount of calories as just less than half of a Big Mac…. just throwin’ that out there 🙂


5.0 from 3 reviews
Prawn & Black Bean Bowl
 
Prep time
Cook time
Total time
 
Serves: 2
Ingredients
  • 1 tablespoon olive oil
  • 16 Tiger Prawns (raw, or frozen and unthawed)
  • 1 bell pepper, julienned
  • ½ white onion, diced
  • ½ cup black beans, canned (no salt added)
  • ½ cup corn (fresh, canned, or frozen)
  • 2 tablespoon sugar-free salsa
  • ½ teaspoon cayenne
  • ½ teaspoon cumin
  • pinch of chili flakes
  • pinch of salt
  • 1 tablespoon chopped cilantro (optional, to garnish)
  • lime wedge, to garnish
  • 1 cup brown rice, pre-cooked and heated
Instructions
  1. Heat oil in a non-stick pan over medium high heat.
  2. Add bell pepper and onion and cook 2 minutes until softened.
  3. Add black beans and bell pepper, cook 2 more minutes.
  4. Add prawns and cook for 3 minutes or until they start to turn pink.
  5. Add spices and salsa, stirring until prawns are cooked through, about 2 more minutes.
  6. Serve over brown rice, and garnish with cilantro and a squeeze of fresh lime.
  7. Enjoy!
Notes
I always cook my brown rice in big batches and keep it in the fridge and use it for meals over 3-4 days. Saves time without sacrificing nutrition! No minute-rice garbage!

Enjoy!

Christal

Nutritionist in the Kitch

Author: Christal Sczebel

Christal is the creator of Nutrition in the Kitch. She's a Certified Nutritional Consultant, twice published author, gluten and dairy free recipe developer, food photographer, speaker, wife, and mama. Christal loves good food, all things wellness, and loves to travel. Her wellness philosophy is centred around balance and sustainable health, life's way too short for boring diets and restriction!

  • I made this for dinner as well as the honey peanut butter muffins today… delicious! Keep up the great work, love your recipes!

  • How long do you find the cut peppers last in the fridge? I’m a big fan of doing up a big batch to draw from for the week, but also not a fan of eating the same thing several days in a row. Oh, and I cook for one.

    • Hi Natalie!

      The cut peppers stay good in the crisper for up to a week! The reason I like to do brown rice in batches is because it’s versatile, and you can use it with many different meals, I also do the same with quinoa!

      Christal

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