BBQ CHICKEN & RICE BOWL

4 tablespoons olive oil, divided 

½ cup chopped yellow onion 

2 tablespoons minced garlic, divided 

2 teaspoons ground cumin, divided 

1 teaspoon chili powder, divided 

2 cups 4Sisters white rice 

4 cups chicken broth 

1 cup can black beans, drained 

4 boneless, skinless chicken breasts 

2 tablespoons lime juice 

1 teaspoon sea salt 

½ teaspoon black pepper 

Chipotle mayonnaise dressing, store bought or homemade (recipe below) 

Toppings of your choice: lettuce, cherry tomatoes, Monterey jack cheese, corn, avocado, & lime wedge for garnish 

For the Chicken: 

4 boneless, skinless chicken breasts 

2 tablespoons lime juice 

2 tablespoons olive oil 

1 tablespoon minced garlic 

1 teaspoon ground cumin 

½ teaspoon chili powder 

1 teaspoon sea salt 

½ teaspoon black pepper 

In a small bowl, whisk together the lime juice, olive oil, garlic, cumin, chili powder, salt & pepper.  Add this mixture to a gallon zip lock bag, add the chicken breasts & let marinate 30 minutes or overnight. 

Grill the marinated chicken on medium high until chicken reaches 160 degrees, about 7 minutes per side.  Cool and slice or cube.  Set aside. 

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For the Rice Mixture: 

1-2 tablespoons olive oil 

½ cup chopped yellow onion 

1 tablespoon minced garlic 

1 teaspoon ground cumin 

½ teaspoon chili powder 

2 cups 4Sisters white rice 

4 cups chicken broth 

1 cup can black beans, drained 

Heat the olive oil in a medium saucepan over medium-high heat, add the onion and sauté until tender and translucent, about 3 minutes.  Stir in the garlic, cumin, and chili powder.  Add the uncooked rice, chicken broth and black beans and bring to a boil.  Cover, reduce heat to low, simmering for 15-20 minutes, until liquid is absorbed.  Let rice rest for 5 minutes, covered. 

For the Chipotle Mayo: 

¾ cup mayonnaise  

2 tablespoons olive oil 

2 tablespoons lime juice 

1 chipotle pepper in adobo sauce (canned) 

1 teaspoon adobo sauce  

¼ cup chopped fresh parsley 

¼ teaspoon ground cumin 

¼ teaspoon sea salt 

In a food processor or blender, combine mayonnaise, olive oil, lime juice, chipotle pepper, adobo sauce, parsley, cumin, and salt, blending until smooth and creamy. Cover and refrigerate until ready to assemble.  

To assemble:  Divide the rice mixture between bowls, top with chicken & other toppings of your choice with a squeeze of lime juice. 

Serves 4 

BEEF & BROCCOLI STIR FRY

2 teaspoons sesame oil, divided 

2 garlic cloves, minced (or 2 teaspoons prepared minced garlic) 

2 teaspoons ginger, minced (or 2 teaspoons prepared minced ginger) 

1 lb. 98% lean ground beef 

4 cups fresh broccoli florets 

¼ cup reduced sodium soy sauce, divided 

2 cups cooked 4Sisters brown rice (leftover rice best) 

2 large eggs, beaten 

2 tablespoons oyster sauce, if desired 

2 green onions, sliced 

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In a large skillet, heat one teaspoon of the sesame oil on medium high heat, add the garlic and ginger and cook about 1 minute.  

Add the ground beef and cook until done.  

Add the broccoli florets & half of the soy sauce, cover and cook about 3-4 minutes or until just tender, do not overcook.  

Add the cooked rice and the remaining sesame oil & soy sauce to the skillet and then spread into a single layer to slightly crisp and brown the rice, about 3-5 minutes.   

Push the beef, rice, & broccoli mixture to one side of the skillet or make a well in the center of the rice in the skillet.  Add the beaten eggs, stirring with a spatula to scramble the eggs. 

Mix in oyster sauce, if desired, and stir all ingredients together until well combined.  Season with salt & pepper, if needed. 

Top with sliced green onions & serve! 

Serves about 4. 

Cook time, about 25 minutes.

NELLY'S COLOMBIAN RICE

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2 cups water

1 chicken bouillon cube

1 cup uncooked 4Sisters white rice

1 whole green onion

Bring 2 cups of water to a boil, add chicken bouillon, and stir in 1 cup of 4Sisters White Rice. No need to cover. Trim the tops and bottoms off the green onion and add to the pot of rice.

Let the rice continue to boil on medium-high heat, stirring often to prevent rice from sticking, until the water is mostly evaporated, (there will be little holes/dimples in the rice). At this point you will reduce heat to a simmer and cover tightly with a lid, cook for 5 minutes.

Let it cook for 5 minutes, then let it rest for 5 minutes covered.

After 5 minutes, stir and check to see if rice is tender, if not, cover and let it continue to cook at a simmer for 5 more minutes. Check at 5 minutes, and if it the rice is not tender enough, continue this process, checking every few minutes or so until rice is tender and cooked all the way through.

This is an easy, delicious side dish to any protein like steak, fish, shrimp or add sliced grilled or rotisserie chicken or fish for an easy, tasty protein bowl. 

Serves about 2-4.

Cook time, about 30 minutes.

SHRIMP & CUCUMBER RICE BOWL

½ cup orange juice, pulp free

2 tablespoons Sriracha sauce

1 tablespoon honey

2 teaspoons low sodium soy sauce

¼ cup, plus 2 tablespoons olive oil

1 tablespoon, plus 1 teaspoon lime juice

1 ½ lb. large shrimp, cooked, peeled & deveined

Sea salt, to taste

2 small cans mandarin oranges, drained or 2 large oranges, peeled & divided into sections

2 cucumbers, halved and sliced

4 green onions, tops & bottoms, chopped

1 cup, cooked white or brown 4Sisters Rice 

Avocado slices, for garnish, if desired

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In a medium bowl or glass measuring cup, whisk together the orange juice, Sriracha, honey, soy sauce, olive oil, and 1 tablespoon of lime juiceto make the dressing.

In another large bowl, mix the cooked shrimp, salt, orange sections, cucumbers, green onions, 1 teaspoon of the remaining lime juice and ½ of the sauce.

Divide the cooked rice among individual bowls. Top with shrimp & cucumber mixture and drizzle with remaining half of dressing. Top with avocado slices, if desired.

Makes about 4-6 servings

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KOREAN BEEF WITH 4SISTERS LONG GRAIN ORGANIC BROWN RICE:

1 LB. LEAN GROUND BEEF

3 TEASPOONS FRESH MINCED GARLIC

¼ TEASPOON FRESH MINCED GINGER

COOK THE BEEF WITH GARLIC & GINGER ON MEDIUM HEAT UNTIL BROWNED 6-8 MINUTES.

ADD TO COOKED BEEF:

¼ CUP LIGHT BROWN SUGAR

2 TEASPOONS SESAME OIL

¼ TEASPOON CRUSHED RED PEPPER FLAKES

¼ CUP LOW SODIUM SOY SAUCE

¼ TEASPOON BLACK PEPPER 

2-3 CUPS HOT COOKED 4SISTERS LONG GRAIN ORGANIC BROWN RICE

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DRAIN IF NEEDED

SERVE OVER COOKED 4SISTERS LONG GRAIN ORGANIC BROWN RICE (OR 4SISTERS LONG GRAIN ORGANIC WHITE RICE).

GARNISH WITH CHOPPED GREEN ONIONS.

*BEEF MIXTURE CAN BE FROZEN

BAKED RICE PUDDING

INGREDIENTS

1 lb white long grain rice

7 fl oz water

4 cups milk

1 pinch of salt

5 oz sugar

1 tsp vanilla flavor

Raisins

5 egg yolks

5 whipped egg whites

2 tabelspoons flour 

1 ½ oz butter

DIRECTIONS

Preparing the rice pudding is simple. First soften the rice in water.

When softened, add salt and milk.

When the rice absorbed the milk, add sugar, raisins and vanilla flavor. Let it cool down.

Stir the butter with the egg yolks.

Add to the rice.

Carefully add the egg whites.

Finally, add flour to the rice dollop.

Butter a cake pan, dust with breadcrumbs and level the dollop.

Bake in the oven for 30-40 minutes at 400 degrees F.

Serve with dressing or jam.

POKE BOWL

INGREDIENTS (Servings: 3)

½ lb sashimi-grade tuna (227 g)

½ lb sashimi-grade salmon (227 g)

Handful limu (a type of seaweed) (optional)

2 green onions/scallions

¼ onion (preferably Maui onion)

1 teaspoon kukui nut (optional; make sure they are roasted/toasted)

1 tablespoon white and black sesame seeds (roasted/toasted)

2-3 bowls of white long grain rice.

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DIRECTIONS

Gather all the ingredients.

Cut sashimi-grade salmon and tuna into bite size pieces. I recommend cutting into slightly “bigger” bite size for the better texture and taste.

Cut the limu into smaller pieces, about ½“ (1 cm) pieces. Thinly slice the green onions.

Thinly slice the onion and then cut into ¾ inch (2 cm) length.

Put the salmon and tuna in a large bowl and sprinkle ¼ tsp. sea salt. Then add the onion, green onion, limu, and kukui nut.

Add ⅓ cup (80 ml) gluten-free or regular soy sauce and 2 Tbsp. sesame oil.

Add 1 tablespoon of rice vinegar. Sprinkle 1 tablespoon toasted white and black sesame seeds.

Serve steamed rice in a large donburi bowl or plate. Let it cool down a little bit then pile poke on top. Add toppings as you like and enjoy immediately.

ADDITIONAL TOPPINGS IDEAS

  ●   Avocado (diced or thinly sliced)

• Edamame

   ●  Cucumber (diced or thinly sliced)

• Masago (fish eggs)

• Seaweed salad

• Shredded nori seaweed

• Furikake

• Pickled sushi ginger

  ●   Wasabi

LAMB FRIED RICE MEAL PREP

INGREDIENTS (Servings: 3)

12 oz ground lamb

2 eggs

2 ½ cups of rice (white or brown)

1 ½ cups frozen peas & carrot medley

1/3 cup fresh green onion

SEASONING

1 tablespoon minced garlic

1 ½ tablespoon Chinese 5 spice blend

1 teaspoon ground cardamom

1 teaspoon fresh ginger (or ginger paste)*

3 tablespoons low sodium Tamari

Spray extra virgin olive oil

Garnish:

Fresh chopped cilantro

Fresh chopped green onion

DIRECTIONS

Set a nonstick skillet on medium heat and spray with olive oil. Once the skillet is hot, add garlic and simmer for about a minute or two, careful not to let the garlic burn or brown.

Toss in the ground lamb and chop and cook with a wooden spatula. Add green onions and cook until the lamb is nearly finished (about 2 minutes with few visible pink pieces).

Add all the seasonings to the skillet EXCEPT the tamari. Mix it up and cook for an additional 1 to 2 minutes.

Increase heat to medium-high and then toss in the rice. Mix and cook for about 2 minutes, then toss in eggs.  Chop and stir to ensure the eggs are fully cooked. This should take about 2 minutes.  TIP:  move rice and lamb mixture to one side of the skillet and add the eggs to the empty side of the skillet. Chop up and cook the eggs on that side of the skillet and then mix it all together.

Finally, add in frozen peas and carrots and allow the steam from the food to soften the peas and carrots. Mix it together then add Tamari sauce (and add less or more to taste).

Mix together and garnish.

CAPRESE POWER BOWL

INGREDIENTS (Serves: 4 to 6)

Fresh basil

3 cups cherry tomatoes

Extra-virgin olive oil, for drizzling

Balsamic vinegar, for drizzling

Kosher salt

Freshly ground black pepper

1 lb. Boneless Skinless Chicken Breast

1 teaspoon. Italian seasoning

1 cup brown rice

1 cup chopped fresh mozzarella

Crushed red pepper flakes

Flaky sea salt

2 cups baby spinach

1 lemon, halved

Balsamic glaze, for drizzling

DIRECTIONS

Preheat the oven to 400°. On a large rimmed baking sheet, toss tomatoes with olive oil and balsamic vinegar and season with salt and pepper.

Season both sides of chicken breasts with salt, pepper and Italian seasoning. Nestle chicken breasts in tomatoes. Bake until the tomatoes are beginning to burst and the chicken is cooked through, about 25 minutes.

Meanwhile, cook rice according to package instructions.

Toss fresh mozzarella with enough olive oil to coat cheese and a pinch each of red pepper flakes and flaky sea salt.

Serve chicken and tomatoes over cooked rice with mozzarella and spinach. Squeeze fresh lemon juice over each serving. Drizzle with balsamic glaze.

RICE PUDDING FILLED MINI TARTS

INGREDIENTS (Servings: 12)

3/4 cup of white long grain rice.

6 cups milk

1 cup heavy cream

3/4 cup sugar

2 eggs

1 lemon zest

Your favorite sweet pastry dough or store-bought mini tart shells

DIRECTIONS

Preheat oven at 350°F. In a large saucepan, cook rice and milk on medium heat until the rice is tender. Take off the stove.

In a medium bowl beat together the eggs, sugar and lemon zest. 

Add the heavy cream.

Add the egg mixture in with the rice. Set aside to cool.

With rolling pin, roll the pastry dough and with cookie cutter make big enough circles to line muffin tins

Line the muffin tins with the pastry dough and fill with the rice custard. Bake in the pre-heated oven for 30 minutes or until cooked.

CHEESY CHICKEN BROCCOLI BAKE

INGREDIENTS (Servings: 4)

1 tablespoon extra-virgin olive oil

1 cup small yellow onion, chopped

2 cloves garlic, minced

1 lb. boneless, skinless chicken breasts, cut into 1-inch pieces

Kosher salt

Freshly ground black pepper

1 cup white rice

2 1/2 cups low-sodium chicken broth, divided

1 cup heavy cream

2 cups broccoli florets

1 cup shredded cheddar

1/4 cup panko bread crumbs

DIRECTIONS

In a large oven-safe skillet over medium-high heat, heat oil. Add onion and cook, stirring, until soft, 5 minutes. Add garlic and cook until fragrant, 1 minute more. Add chicken and season with salt and pepper. Cook, stirring occasionally, until golden, about 6 minutes more.

Stir in rice, heavy cream, and 1 cup of the broth. Bring to a simmer and cook until rice is tender, about 15 minutes. Add remaining 1 1/2 cups broth, broccoli, and cheddar cheese and cook until broccoli is tender and cheese is melty, about 10 minutes. 

Heat broiler. Sprinkle chicken mixture with bread crumbs and season with salt and pepper. Broil until golden and crispy, about 2 minutes. 

BAJA CHICKEN BOWLS

INGREDIENTS (Servings: 3)

FOR THE CHICKEN

1/3 cup fresh orange juice

1/4 cup extra-virgin olive oil, divided

2 tablespoons fresh lime juice

1/2 teaspoon garlic powder

1/2 teaspoon oregano

1/2 teaspoon ground cumin

1/2 teaspoon paprika

1 lb. boneless skinless chicken breasts

Kosher salt

Freshly ground black pepper

FOR THE MANGO SALSA

1 1/2 cups chopped mango (from about 2 small mangos)

1/2 small red onion, finely chopped

1 clove garlic, minced

3 tablespoons lime juice

1 tablespoon chopped fresh cilantro

FOR THE BOWLS

Cooked white rice, for serving

Finely shredded romaine lettuce, for serving

Black beans, drained, for serving

Pineapple, finely chopped

Lime wedges, for serving

Sriracha, for drizzling

DIRECTIONS

Make marinade: In a medium bowl, whisk together orange juice, 2 tablespoons olive oil, lime juice, garlic powder, oregano, cumin and paprika. Add chicken breasts, tossing to coat both sides. Cover the bowl with plastic wrap and refrigerate for 15 minutes or up to 2 hours.

Meanwhile, make mango salsa: In a medium bowl, combine mango, red onion, garlic, lime juice and cilantro. Toss to combine and season with salt. Refrigerate until ready to use.

In a large skillet over medium high heat, heat remaining oil. Season both sides of each chicken breast with salt and pepper then add chicken to the skillet. Cook until golden and cooked through, about 8 minutes per side. Remove from heat and let rest 10 minutes before cutting into strips or cubes.
 

Serve chicken warm over a bowl of rice with lettuce, black beans, pineapple and mango salsa. Squeeze more lime juice on top and drizzle with Sriracha, if desired.

MEDITERRANEAN CHICKEN AND RICE

INGREDIENTS (Servings: 4)

1 1/2 lbs. chicken thighs (roughly 6-8 small thighs) 

2 teaspoons oregano

2 teaspoons cumin

1 teaspoon sage

Pinch of sea salt & pepper

1 tablespoon olive oil

1 tablespoon garlic, minced

1/3 cup onion, diced

1 cup uncooked brown long grain rice.

1 1/2 cups chicken stock

1/2 cup water

2 teaspoons lemon zest

16oz (~453g) coconut.

1 (red) bell pepper, finely diced

1 cup (~53g) Kalamata olives, chopped

1/2 cup parsley, chopped

Sea salt & pepper to taste

DIRECTIONS

Set a skillet on medium heat and olive oil.

Season chicken thighs.  Once the skillet is hot, toss in the chicken (thigh side down) to get a deep sear on one side, about 3 minutes.  Once the side is seared, remove the chicken from the skillet.

Add garlic and onions to the skillet and caramelize until onions turn brown and translucent, about 2 minutes.

Add uncooked rice and stir, making sure each piece of grain is covered in oil.  Add in the chicken stock and water and bring to a light simmer.  Add lemon zest.

Nestle the chicken thighs back in the pot. Cover and cook until all the liquid has been absorbed, about 25 – 30 minutes.

Prep the steamed cauliflower rice according to the instructions given.  Set aside.

Once the rice is cooked to your liking, remove the chicken thighs, then fold in the steamed cauliflower rice, bell pepper, parsley, olives and sea salt & pepper to taste.  Add the chicken thighs back on top and enjoy!

GREEK POWER BOWLS

INGREDIENTS (Servings: 4)

FOR THE BOWLS

1 tablespoon extra-virgin olive oil

2 boneless skinless chicken breasts

1 teaspoon oregano

Kosher salt

Freshly ground black pepper

2 cups cooked brown long grain rice.

1 cup halved cherry or grape tomatoes

1/2 cucumber, chopped

1 avocado, thinly sliced

1/2 cup halved kalamata olives

3/4 cups crumbled feta

Fresh dill, for garnish

FOR THE DRESSING

2 tablespoons red wine vinegar

Juice of 1/2 lemon

1 teaspoon dried oregano

kosher salt

Freshly ground black pepper

1/4 cup extra-virgin olive oil

DIRECTIONS

In a large skillet over medium-high heat, heat oil. Add chicken and season with dried oregano, salt, and pepper. Cook until golden and no longer pink, 8 minutes per side. Set aside to let rest 5 minutes, then thinly slice.

Assemble bowls: Place cooked quinoa or brown rice into a bowl and top with tomatoes, cucumber, sliced chicken, avocado, kalamata olives, feta, and dill.

Make dressing: In a small bowl, combine red wine vinegar, lemon juice, and dried oregano and season generously with salt and pepper. Slowly add olive oil, whisking to combine.

Drizzle with dressing and serve.