Beans & Rice
The combination of whole-grain brown rice and fiber-rich beans makes this a nutritionally super side dish. And because we use instant brown rice and canned beans, it's also super-fast. Try it with pork or chicken, or sprinkle with cheese and wrap in a flour tortilla for lunch or a vegetarian supper.
From EatingWell: The Essential EatingWell Cookbook (2004)
Yield: 4 servings, 1 cup each
Active Time: 15 minutes
Total Time: 15 minutes
- 1 cup instant brown rice
- 2 teaspoons extra-virgin olive oil
- 1 medium onion, chopped (1 cup)
- 1 medium red bell pepper, seeded and diced (2 cups)
- 2 cloves garlic, minced
- 1 19-ounce can black beans, or dark red kidney beans, rinsed
- 1/4 cup reduced-sodium chicken broth, or vegetable broth
- 1 tablespoon cider vinegar
- 1/4 teaspoon hot sauce, such as
- 1/8 teaspoon freshly ground pepper
- 1/3 cup chopped fresh cilantro
- Cook rice according to package directions.
- Meanwhile, heat oil in large nonstick skillet over medium-high heat. Add onion; cook, stirring often, for 2 minutes. Add bell pepper and garlic; cook, stirring often, until softened, 2 to 3 minutes. Add beans, broth, vinegar, hot sauce and pepper; cook until heated through, 1 to 2 minutes. Add the hot rice and cilantro; mix well.
Nutrition Per serving:
252 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 9 g protein; 8 g fiber; 106 mg sodium; 189 mg potassium.
Nutrition Bonus: Vitamin C (70% daily value), Fiber (39% dv), Iron (20% dv).
2 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable, 1/2 lean meat, 1/2 fat