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Meal Prep Fácil: 12 Platos Listos en 4 Días | Desayunos, Almuerzos y Cenas Saludables

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🌍Authentic Spanish recipe from a Spanish-speaking creator — ingredients and steps translated below
9.7K views👍 697
Michela Perleche
Michela Perleche
14 recipes on Enhanced Recipes
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Recipes in this Video

1 recipes
vegetarianplant-basedgluten-freenut-freesoy-free

Arroz Integral, or brown rice, is a staple in many Latin American diets, valued for its nutritional benefits and hearty texture. Traditionally, it is served alongside beans or as a base for various dishes, reflecting the region's emphasis on wholesome, unprocessed ingredients. In modern cooking, it has gained popularity worldwide as a healthier alternative to white rice, celebrated for its nutty flavor and versatility in various cuisines.

Ingredients

  • ●brown rice
  • ●water
  • ●salt
  • ●olive oil
  • ●garlic
  • ●onion
  • ●bay leaves
  • ●pepper
  • ●cilantro
  • ●lime juice
  • ●vegetable broth
  • ●peas
  • ●carrots
  • ●corn
  • ●bell pepper

Instructions

  1. 1Rinse brown rice under cold water until water runs clear.
  2. 2Combine brown rice, water, and salt in a pot.
  3. 3Bring to a boil over high heat, then reduce to low heat.
  4. 4Cover and simmer for 40-50 minutes until rice is tender.
  5. 5Remove from heat and let stand for 10 minutes, covered.
  6. 6Fluff rice with a fork before serving.
  7. 7In a separate pan, heat olive oil over medium heat.
  8. 8Add diced onion and garlic, sauté until translucent, about 3-4 minutes.
  9. 9Stir in diced bell pepper, peas, carrots, and corn, cooking for another 5 minutes.
  10. 10Add cooked rice to the vegetable mixture, stirring to combine.
  11. 11Season with lime juice, cilantro, and pepper to taste.
  12. 12Serve warm as a side dish.

Ingredient Alternatives

olive oil

Healthier: avocado oil

Cheaper: canola oil

Avocado oil offers a healthy fat alternative.

vegetable broth

Healthier: homemade vegetable broth

Cheaper: water

Homemade broth can be lower in sodium.

Techniques

sautéingboiling

Equipment

potpanmeasuring cupscutting boardknifefork
🌶️🌶️🌶️Low

Also Known As

Brown RiceIntegral Rice

Recipe Information

⏳ Processing
🍳

Dish Identified: Horno Panqueques

Country: ES

Status: This video has been identified as a recipe for Horno Panqueques, but full recipe details (ingredients, steps, equipment) are still being generated by our AI system. Please check back soon!

Video Description

En este video te muestro cómo organizo mis desayunos, almuerzos y cenas de la semana en solo unas horas de cocina. ¡12 platos listos para olvidarme de cocinar cada día! 📝 Orden en el que preparé todo: Herví los huevos (7–8 minutos) Preparé los panqueques al horno Dejé enfriar los huevos Hice la avena cremosa con chía Pelé los huevos Cociné el arroz integral Preparé la ensalada de huevo y armé los wraps Cociné el pollo con verduras y salsa oriental Envasé todo en 12 porciones (panqueques + miel, wraps de huevo, arroz con pollo) 🍴 Recetas incluidas: 🥞 Panqueques al horno con fresas (4 porciones) 4 huevos, 200 g yogur, 50 g harina (mitad avena, mitad trigo), 1 cda miel, 1 cdta canela, 1 cdta polvo de hornear, 1 cdta vainilla, 1 taza fresas picadas 🥣 Avena cremosa con chía (2 porciones) 1 taza avena, 4 cdas chía, ½ taza yogur, 1¼ taza leche vegetal, 1 cdta vainilla, 2 cdas chispas de chocolate, 1 cda azúcar de coco (opcional) 🌯 Wrap de ensalada de huevo (4 wraps / 8 mitades) 8 huevos duros, 2 cdas yogur, 2 cdas mayonesa light, 1 cdta mostaza, 1 cda perejil picado, sal y pimienta, 4 tortillas, lechuga, 1 rabanito en rodajas 🍗 Pollo con verduras y salsa oriental (4 porciones) 600 g pechuga de pollo en cubos, 3–4 tallos apio, 1 zanahoria grande en rodajas, 2 tazas champiñones, 1 cda aceite de oliva, 1 cdta aceite de sésamo, ½ taza caldo de pollo o agua, 2 cdas salsa de ostión, 1 cda salsa de soja o tamari o coco aminos, 2 cdta azúcar de coco o miel, 1 cda fécula de maíz, 2 cdas agua 📌 Sígueme para más recetas saludables: Blog: https://cocinaconmichela.com Instagram: @michelaperleche YouTube: suscríbete aquí ❤️ 🎵 Música utilizada en este video Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/sega-williams/forever License code: VCBUE4OLVZSA7LNO #mealprep, #recetassaludables, #mealprepsaludable, #mealprepideas, #batchcooking, #mealprepfacil, #cocinasaludable, #altoproteina, #comidasaludable, #desayunosaludable, #almuerzosaludables, #cenassaludables, #mealprepfitness, #mealpreptips, #cocinaconmichela, #mealprepdelaSemana, #cocinafacil, #comidareal, #recetasrapidas, #mealprepplanner