Police squad car burrito bowl (Policijska patrolna burito cinija)

A high-protein meal for long police shifts or patrol and stable energy without feeling heavy after eating.

Ingredients (2-3 servings): 500 g of chicken fillets , 150 g of cooked integral basmati rice, 250 g of black beans (cooked, drained), 100 g of cooked corn, 1 pepper , ⅓ avocado (another 1 or 2 x ⅓ for the days when you will eat one or two more portions), 3 tablespoons of Greek yogurt, 1 tablespoon of olive oil, juice of ½ lime;

Spices: ½ - 1 teaspoon smoked paprika powder, ½ teaspoon cumin powder, a pinch of salt, a pinch of pepper.

Preparation:

0. Clean the pepper. Cut into cubes or sticks. Don't wash the chicken fillets in the sink. Cut the chicken fillets into 2 cm (0.8 inch) cubes.

1. Cook integral basmati rice. 

Cook the corn.

Cook black beans.

2. Season the chicken with smoked paprika powder, cumin powder, salt and pepper.

3. Fry the pepper for 3-4 minutes in heated olive oil at a medium-high temperature, stirring occasionally.

4. Add the chicken and fry until it gets a slight golden color, about 10-12 minutes.

Do not touch for the first 2-3 minutes so that it forms a crust. Then turn the pieces and fry for another 7 minutes, stirring occasionally. Reduce to medium temperature for the last 1-2 minutes, if necessary, to fry until the end without drying out. 

5. Add black beans and corn, then stir briefly, another 2 minutes.

6. Arrange the rice, meat and vegetables in bowls or food storage containers.

7. Add ⅓ of the avocado and 1 tablespoon of Greek yogurt on top of each bowl or container.

8. Add lime juice before serving.

If you add lime juice, you must eat within 24 hours.

Why is a police patrol burrito bowl good for shifts?

1. High protein intake for satiety and recovery.
2. Integral rice and beans provide more stable energy.
3. Not too greasy or heavy on the stomach
4. Easy to carry and reheat.
5. It can be kept in the fridge for 2-3 days.

Optional extras:

• add hot sauce for a "firefighter" taste (only for the brave 😁)
• add grated cheese* if you want more calories

 Note for the yellow cheese 

1. Cheddar cheese - a classic

It gives a full, slightly tangy flavor and melts nicely over warm rice, meat and beans.

2. Mozzarella cheese - milder version

More for the creamy texture, it's not dominant in taste, so it's good if you want to keep everything light.

3. Gouda cheese – a balance between cheddar and mild cheeses

Slightly sweet, melts well and is not too strong.

4. Feta cheese - if you want a fresh and salty contrast 

It doesn't melt, but it gives a "Mediterranean" flavor and cuts through other ingredients nicely.

Visokoproteinski obrok za duge policijske smene ili patrolu i stabilnu energiju bez teskog osećaja posle jela.

Sastojci (2–3 porcije): 500 g pilećeg belog mesa, 150 g kuvanog integralnog basmati pirinča, 250 g crnog pasulja (kuvanog, oceđenog), 100 g kuvanog kukuruza, 1 paprika, ⅓ avokada (jos 1 ili 2 x ⅓ za dane kada ce te jesti jos jednu ili drugu porciju), 3 kašike grčkog jogurta, 1 kašika maslinovog ulja, sok ½ limete, 

Začini: ½ - 1 kašičica dimljene paprike u prahu, ½ kašičice kumina u prahu, prstohvat soli, prstohvat bibera.

Priprema:

0. Papriku ocistiti. Iseci na kocke ili stapice. Nemoj prati piletinu u sudoperi. Iseci piletinu na kocke 2 cm (0.8 inca).

1. Skuvaj integralni basmati pirinac.

Skuvaj kukuruz.

Skuvaj crni pasulj.

2. Začini piletinu dimljenom paprikom u prahu, kuminom, solju i biberom.

3. Na zagrejanon maslinovom ulju, na srednje-jakoj temperaturi proprži papriku 3–4 minuta, povremeno mešajuci.

4. Dodaj piletinu i przi dok ne dobije blagu zlatnu boju, povremo mešajući, oko 10-12 minuta.

Prvih 2–3 minuta ne diraj da dobije koricu. Zatim okreni komade i prži još 7 minuta. Zadnjih 1–2 minuta smanji na srednju temperaturu, ako treba, da se ispeče do kraja bez sušenja.

5. Dodaj crni pasulj i kukuruz, pa kratko promešaj, još 2 minuta.

6. U činije ili posude za cuvanje hrane rasporedi pirinač, meso i povrće.

7. Dodaj ⅓ avokada i 1 kašiku grčkog jogurta preko, u svaku činiju ili posudu. 

8. Dodati sok od limete pre posluzenja.

Ako dodate sok od limete, morate pojesti u roku od 24 sata.

Zašto je dobra policijska patrolna burito cinija za smene?

1. Visok unos proteina za sitost i oporavak.
2. Integralni pirinač i pasulj daju stabilniju energiju.
3. Nije previše mastan ni težak za stomak.
4. Lako za poneti i podgrevati.
5. Može da stoji u frižideru 2–3 dana.

Opcioni dodaci:

• dodaj ljuti sos za “vatrogasni” ukus (samo za hrabre 😁)
• dodaj rendani kackavalj* ako želiš kaloricnije

 Napomena za kackavalj 

1. Cedar sir - klasika

Daje pun, blago oštar ukus i lepo se topi preko toplog pirinča i mesa i pasulja.

2. Mocarela sir – blaža varijanta

Više za kremastu teksturu, nije dominantna u ukusu, pa je dobra ako želiš da sve ostane lagano.

3. Gauda sir – balans između čedara i blagih sireva

Blago slatkast, topi se odlično i nije prejak.

4. Feta sir – ako želiš svež i slan kontrast

Ne topi se, ali daje “mediteranski” šmek i lepo preseče druge sastojke.