Tuesday, July 2, 2013

Champion Performance Recipe of the Week - Chorizo Meal Bar (or casserole)

Here's another great recipe inspired by The Feed Zone Portables.  You can prep this tasty dish for a family meal or wrap it up into portable bars - either way, you're going to love this one! Packed full of amazing nutrients (including anti-inflammatory Turmeric and wonder-fat-burner Capsaicin), this is a perfect meal for a healthy lifestyle.

Chorizo Meal Bar(or casserole)
makes 6 servings

1/2 cup (dry) Sushi Rice (see note below)
1/2 cup (dry) Sprouted bean blend (I used tru Roots Sprouted Bean Trio - found it at Costco)
1 cup egg whites
1 cup baby spinach, chopped
1/2 cup red pepper, chopped (use a variety of colors if you like)
1/4 cup cheddar cheese, grated
1/2 lb ground chicken breast as Chorizo (if you can't find it in your store, use the recipe below the directions)
1/2 tsp Turmeric
1/2 tsp Mrs Dash Southwest Chipotle
2 oz sliced black olives, drained and rinsed
Spray Oil

NOTESushi Rice - Some manufacturers actually label this as Sushi rice and you can find it typically in a container on the top shelf. You can also use Calrose or Jasmine. These will result in the "sticky" rice you need to make this recipe. Brown rice will not work.  The high glycemic white rice is ideal for a post-workout/training refuel.


  • Cook sushi rice and beans together according to rice instructions. (I used my rice cooker on the white rice setting, because the beans are quick cooking, they cook at the same rate as the rice.)
  • Cook chorizo, then drain if needed.*
  • Preheat oven to 375 degrees.
  • Lightly spray 8x8 baking dish with cooking oil.
  • Spread half rice/beans in bottoms of dish, pressing down and covering evenly.
  • Sprinkle with half the Mrs Dash and Turmeric.
  • In a bowl, stir together chopped spinach & peppers, cooked chorizo, olives, cheese and egg whites.
  • Pour over the rice/bean layer and spread evenly.
  • With remaining rice/beans, create a thin cover layer then sprinkle the other half of Mrs Dash and Turmeric across the top.
  • Cover loosely with foil and bake 30 minutes.
  • Remove foil, and bake another 10 minutes or until top layer of rice is golden.
  • Cool on wire rack then slice into 6 even portions.
  • Wrap portions in saran wrap and refrigerate.
  • Grab and go as needed!

*This Chorizo is simply strongly flavored mexican sausage made from ground chicken breast. It is not the traditional fatty sausage made from pork. You can easily make your own using the recipe here: http://blog.recipeforfitness.com/2011/09/bonus-recipe-chorizo-tacos.html

*TIP: Add chopped onion and/or green chilies!

Per Serving 191 calories, 18 grams protein, 21 grams carbs, 4 grams fat, 3 grams fiber, 214 mg sodium.

Step-By-Step Directions

Brown the chorizo.
Place veggies in a bowl. 
Mix together the veggies, cooked chorizo, cheese and egg whites.   

Using half the cooked rice/beans, create a thin layer as a crust. Sprinkle with half the Mrs Dash and Turmeric.

Pour mixture over the "crust" 
and spread evenly. 

Using remaining rice/beans, create a thin layer on top of the mixture. Top with remaining Mrs Dash and Turmeric 

Side view 
of the layers. 

Cover with foil and bake 30 minutes. 
Remove foil and bake another 10. Cool on wire rack, then slice into 6 equal portions. 

Either serve immediately or wrap servings in saran wrap (or other wrap of choice)
for tasty grab-and-go meals. 

My recipe was inspired by the book Feed Zone Portables by Biju Thomas and Dr. Allen Lim

1 comment:

  1. These look amazing! I appreciate all the step-by-step pics to help us along the way.