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Cowgirl Plate | CaliGirl Cooking
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Cowgirl Plate

This dish is as big on healthy protein as it is on flavor. It's also perfectly acceptable for breakfast, lunch or dinner. 
Prep Time20 minutes
Cook Time1 hour
Total Time1 hour 20 minutes
Course: Breakfast, Main Course
Cuisine: American
Servings: 4 people
Calories: 586kcal

Ingredients

For the mashed sweet potatoes:

  • 3 sweet potatoes, peeled and cut into sixths
  • 1/4 cup milk
  • 1 tablespoon butter
  • 1/4 cup orange juice
  • 1 tablespoon brown sugar
  • Salt and pepper to taste

For the cilantro rice:

  • 1 cup jasmine rice
  • 2 cups chicken broth (or water)
  • 1/4 cup fresh cilantro, chopped

For the black beans:

  • 2 tablespoons olive oil
  • 1/4 white onion, diced You will use the other 3/4 for the caramelized onions.
  • 2 tablespoons butter
  • 1 tablespoon balsamic glaze

For the eggs:

  • 1 tablespoon butter
  • 4-5 eggs

For the salad:

  • 2 cups mixed greens
  • 2 tablespoons olive oil
  • Juice of 1/2 a lemon
  • Salt and pepper to taste

Instructions

To make the mashed sweet potatoes:

  • Bring sweet potatoes to a boil in a large pot of water. Continue to simmer for about 10 minutes, or until sweet potatoes are fork tender. Drain water. Add butter, milk, orange juice and brown sugar to pan. Using a hand mixer (or you could also mash the potatoes by hand), whip the potatoes until all ingredients are combined and mixture is smooth. Season with salt and pepper to taste.

To make the cilantro rice:

  • Place jasmine rice in a small saucepan with chicken broth. Bring to a boil. Once boiling, turn heat down to low and place a lid on the pan. Allow to cook for 10 more minutes. Once rice is cooked, stir in cilantro.

To make the black beans:

  • Heat olive (or avocado) oil in a large saucepan over medium heat. Add onion and sauté until onions are translucent and fragrant. Add garlic, stir to combine. Add black beans and their juices from the can; stir in tomatoes. Bring heat down to medium-low. Let beans simmer for 30-45 minutes. You want their starches to release so the juices thicken up a bit.

To make the caramelized onions:

  • Melt butter in a small sauté pan over medium heat. Once butter is melted, add onions. Add balsamic glaze and stir to coat. Lower heat to medium-low. Cook onions slowly on low heat until they are soft and caramelized, about 20-30 minutes. Remove from heat and set aside.

To make the eggs:

  • Cook the eggs in any way you’d like!

To make the salad:

  • Toss all salad ingredients together in a small bowl.

To assemble the Cowgirl Plate:

  • Place a heaping scoop of the mashed sweet potatoes in one corner of a large oval plate. Next, spoon the cilantro rice in sort of a diagonal across the middle of the plate. To the other side of the rice (not the same side with the potatoes), spoon on the black beans. These will essentially take over the whole half of this plate. The rice will serve as a dam between the beans and the rest of the plate. Next, arrange the salad on the other quarter of the plate that is on the side with the potatoes. Top salad with caramelized onions. Top entire plate with eggs.
  • When eating, I highly recommend you completely mess up the plating described above and mix every component together.

Notes

*There will be various leftovers.

Nutrition

Calories: 586kcal | Carbohydrates: 66g | Protein: 12g | Fat: 31g | Saturated Fat: 11g | Cholesterol: 195mg | Sodium: 662mg | Potassium: 632mg | Fiber: 4g | Sugar: 10g | Vitamin A: 14770IU | Vitamin C: 24mg | Calcium: 94mg | Iron: 2mg