500-day streak: My most effecitve meal recipe

RyanTahiti

Just posted my success story here: http://community.myfitnesspal.com/en/discussion/10237376/

As an addendum, I want to share my favorite recipe. It's #1 because (1) it actually tastes good, (2) it's very efficient / keeps me full for the amount of calories in a serving, (3) it's cheap, and (4) it's practical: easy to make a huge batch, and reheats well.

Ryan's Spanish Rice & Beef

2 cups Brown Rice (dry)
2 cups (1 can) Beef Broth
2 cup Water
2 lb 91% Lean Ground Beef
2 tbsp Minced Garlic
1 large Yellow Onion, diced
1 large Bell Pepper, diced
1 can Diced Tomatoes
1 can Tomato Sauce
2 cans Corn
4 cups Salsa
1 tbsp Chili Powder
2 tsp Seasoning Salt (like Tony Chachere's)
1 tsp Ground Black Pepper

In a large pot, bring rice, broth, and water to a boil, then simmer for 45 minutes.
While rice is cooking, brown beef in an extra-large pan. When it's halfway done, add garlic, onions, and pepper. Cook till meat is brown.
Add tomatoes, tomato sauce, corn, salsa, and seasonings. Mix and simmer in the large pot for 15 minutes.

Makes 8 cups. Keeps in fridge for at least a week, and freezes pretty well too.
Per cup: 223 calories, 6.2g fat, 30.4g carbs (4.7 fiber, 7.9 sugar), 15g protein, 790mg sodium

Tips:
1. For "supreme" style (aka extra calorie splurge), this tastes fantastic served with melted cheddar cheese on top and corn chips mixed in.
2. Chorizo: adding it tastes a little better but adds way too many calories
3. Beans: I thought it would taste better and maybe even go farther, but beans dry it out and don't add anything to the dish.
4. Diced green chiles: I tried these in the last batch, and they were ok but didn't add as much "wow" factor as I wanted.

I've made this many, many times with lots of variations to refine the recipe as above. If you can improve on it, please let me know!

Francl27

Looks good! I wonder how it would work in a crockpot? I don't have a nice big pot

RyanTahiti

I've wondered that, too. I bet there's a way to make it work. Otherwise, you can make a 1/2 recipe in a "normal" large pan.

RyanTahiti

Any crock pot conversion experts out there?

sandhop

You could also replace 1# of the ground beef with a can of black beans (rinsed). That would lower the calorie count by 445 total calories. It sounds like a great recipe and one I will try. Thanks

RyanTahiti

Thanks, sandhop. I've tried it with black beans, and it dries out dish quite a bit. I like the extra protein with the beef, too, and it's still very filling for the amount of calories in a serving.

njfitnessmom

This looks great. When you say a can of tomato sauce, what size can?

RyanTahiti

The same standard size as the corn & diced tomatoes - 15 or 16 oz I think?

believeinme0430

Sounds yummy! Thanks for sharing

sheermomentum

Sounds quite good. But, forgive me for being pedantic...its not at all "Spanish." Maybe Mexican-inspired. Sorry to be off-point.

clh72569

Sound delish. I am going to make this tonight!

RyanTahiti

@sheer: I know, I know ... I've struggled to figure out what to call it. Tex-Mex skillet? Just rice & beef? Dry chili with rice? Jumbalaya-ish?

keenercam

Thank you for sharing the recipe. Looks great and very easy to make!

KrysKiss87

Theoretically you could toss everything into a crockpot except for the rice, cook on low for a few hours to let the flavors mingle, then make just the rice in a pot and throw everything in a bowl. then chow down. Looks delicious.

mahya_03

that looks yummy

lporter229

KrysKiss87 wrote: »

Theoretically you could toss everything into a crockpot except for the rice, cook on low for a few hours to let the flavors mingle, then make just the rice in a pot and throw everything in a bowl. then chow down. Looks delicious.

Agreed. Rice doesn't usually do well in a crock pot. But I would omit the amount of liquid I would use for the rice from the crock pot.

bern_iepf

Do you mix it all together?

Ang108

sheermomentum wrote: »

Sounds quite good. But, forgive me for being pedantic...its not at all "Spanish." Maybe Mexican-inspired. Sorry to be off-point.

0

It's also not Mexican, but I guess it must have a name....:o).

Ang108

RyanTahiti wrote: »

Thanks, sandhop. I've tried it with black beans, and it dries out dish quite a bit. I like the extra protein with the beef, too, and it's still very filling for the amount of calories in a serving.

You are right; beef adds protein. However the mix of rice & beans also makes a complete protein. This would make the recipe a vegetarian one....:o).

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sunnyrunnerfl

Looks very yummy! I'll be giving this a try for lunches this week.

oneluckiegirl

Thanks for the recipe!

ashleybent1

Thanks!!!

RyanTahiti

Caitwn wrote: »

Nice, easy recipe!

If you want a little more "wow", rather than just using diced green chiles (which I assume were the mild Anaheim variety), you could try adding dried peppers with a smoky flavor like Chipotle (dried, smoked jalapenos) or with a richer flavor, like Ancho or Pasilla.

A lot of stores now carry roasted corn kernels in their frozen food section - these would also add a little more of a flavor boost than canned corn.

Finally, I bet some diced avocado might be tasty to add on top when you serve it.

Great suggestions! I've used chipotle peppers in adobo sauce, which add a nice flavor. And I've added my own chipotles (red jalapenos I grew and smoked) - they do add another layer of depth to the flavor of the dish.

But I can't make it too spicy, because my 3-year-old can't handle too much, and this is her favorite food. She seriously will eat it for lunch and dinner every day until the batch is gone

Avocado sounds great - I'll have to try that next time!

clh72569

Hello Ryan, I made your Spanish rice this weekend. Was really yummy. For my family of two I would suggest halving the recipe. I portioned out in 1 cup and froze the rest! Great job!!

RyanTahiti

clh72569 wrote: »

Hello Ryan, I made your Spanish rice this weekend. Was really yummy. For my family of two I would suggest halving the recipe. I portioned out in 1 cup and froze the rest! Great job!!

Fantastic, I'm so glad you made it and enjoyed it!

w117seg

I don't know about throwing ground beef in a crockpot- and cooking it first just removes the convenience for me. Maybe try substituting chicken, cook on low for 8 hours, and then shred it and add the rice in the last 20 minutes or so?

Lounmoun

Looks tasty!

rrw21062

Sounds great except I have to watch my sodium (max 1500 mg/day). I'll have to find some low sodium substitutes. Thanks for the recipe.

Mariahendricks7

Use fresh or frozen, rinse beans, fres tomatoes in blender from canned and cook in water
as opposed to broth to reduce sodium;
use tons of seasoning (onion, garlic, paprika, pepper, crushed red pepper, and a little adobo to taste which has salt ), ground turkey browned with taco seasoning or Goya sazon (chk sodium) will healthify it too while providing protein.
I hate brown rice but will try this way!

Sallywilliams67

This sounds a very filling recipe and will definitely be tryin this at some point I need to loseweight a lot .........and finding new things to eat adds to enjoyment of actually dieting thanks