I’ve always been a very health conscious person. Eating health food is one of the best ways to stay health, . Eating health and not going out to eat every day isn’t as hard as most people think it is. I’m going to give you a step by step on how to make my favorite and health 20 minute Lunch and or Dinner.
Ian’s World Famous Grilled Chicken, Black Bean, and Rice Plate
1.You Need Your Ingredients: Boneless skinless chicken breast, one can of black beans, white or brown rice,shredded cheese, onion powder, garlic powder, chili flakes(if you like it spice), salt, and last but not least a whole lot of black pepper.
2. Preparation:I usually freeze my chicken Because I buy it in bulk, so thaw your chicken. Next prepare your cooking surface. I usually us my George Foreman to cook my chicken, a cast iron skillet for the beans, and pot for the rice. To grease the George Foreman and the skillet us a non stick canola oil spray, or your favorite pan grease. I also sometimes use bacon grease if i really want to add flavor.
3.Let’s Get Cooking:a) Start your rice first because it will take the longest. Start water at a boil, always you one part rice and two parts water, so two to one ration. Once the rice is in the pot put a lid on the rice and let it sit with low heat for about twenty minutes. While stirring periodically so the rice doesn’t stick.b) Throw your chicken on your cooking surface and turn it to a medium heat. Proceed to season your chicken on both sides with the garlic powder, onion powder, salt, pepper, and chili flakes(again if you like it spicy). Just about whole surface of the chicken on both sides should be covered. Remember that you can easily add to much salt, but you can almost never over pepper food in general. Cook the chicken about ten minutes, unless you like it well done which you can play it by ear.c) You can start your beans about the same time as the chicken. Same as the chicken use all the spices in my ingredients list. A dash or two of each will suffice. Cook the beans on medium heat as well with a lid on them till they are hot.
4. Let’s Eat: I myself am a big eater so I put all the things I just cook in a wide flat bowl. The rice is your base so put the desired amount in the bottom of the bowl. Next add your beans on top of the rice. Cut up your chicken, or as chef would call it, cube your chicken and place that on top of the rice and beans. The final touch to not only make the dish taste better but look nicer to is to add your shredded cheese. I like to use a four cheese mexican style cheese that can be bought at any local supermarket
5. Sit, Eat, and Enjoy: Now you know the secret. Arent you special! This dish is not only very flavorful but very good for you to. It is high in fiber and protien, low in cholesterol and sodium, and will keep you full for hours and hours. I personally eat and love this dish at least three times a week. I hope you will enjoy makeing this satisfying meal for yourself and your loved ones(if there lucky)
ianpeyrot 
Finally, a meal that is healthy and easy to make. What I like about this dish are the ingredients. The ingredients can easily be obtained at the grocery store and I can see how everything comes together just right.
I always forget how to make rice, so thanks for this page. I plan to get a similar grill to facilitate my cooking. I know you can never go wrong with cheese, thanks again.