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Nutrition for Optimal Wellness
Chili Brown Rice with Chicken, Black Beans and Olives

This high fiber recipe was adapted from “Whole Grains for Busy People”, by Lorna Sass.
The chicken may be omitted for a vegetarian option.

Serves 4 

Ingredients
1 Tbsp. Ellyndale Foods™ Extra Virgin Olive Oil*
2 cups uncooked brown rice
2 tsp. to 2 Tbsp. chili powder
1 tsp. ground cumin
1 tsp. dried oregano
5 cups water or chicken (or veggie) broth
2 cups chunky salsa, plus more for serving
1/2 tsp. salt
1 can (15 ounces) black beans, drained, rinsed
3 cups diced cooked chicken
1 cup frozen corn
1/2 cup pitted black olives, halved if large
1 ripe, firm avocado, diced
1/2 cup chopped fresh cilantro
Juice of 1 lime
Sour cream, grated cheddar or pepper jack cheese, chopped red onion
  1. Heat the olive oil in a Dutch oven over medium heat; add the rice.
  2. Toast, stirring occasionally, until aromatic, 3-4 minutes.
  3. Turn heat to low; push rice aside.
  4. Stir in chili powder to taste, add cumin and oregano; toast 15 seconds.
  5. Gradually stir in water or broth; stir in salt and 2 cups of the salsa.
  6. Taste; stir in more chili powder if you like.
  7. Heat to a boil over high heat, then cover and reduce heat to low.
  8. Simmer until rice is tender and the liquid is absorbed; about 1 hour.
  9. Stir in beans, chicken, corn and olives.
  10. If mixture seems dry, stir in more salsa and cover; continue cooking 1 minute.
  11. Turn off heat; let rest, covered, 4 minutes.
  12. Stir in avocado and cilantro.
  13. Add lime juice, pepper and salt to taste, if needed.
  14. Serve at the table with bowls of salsa, sour cream, cheese and onion.

Per Serving:
784 calories
21g fat (3g saturated fat)
90mg cholesterol
111g carbohydrates
50g protein
19g fiber

*NOW items available at your local health food store