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20 minute dinner recipes

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Beans & Rice

http://www.eatingwell.com/recipes/beans_rice.html

From EatingWell:  The Essential EatingWell Cookbook (2004)

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.

4 servings, 1 cup each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

Preparation

  1. Cook rice according to package directions.
  2. 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; 9 g Protein; 8 g Fiber; 106 mg Sodium; 189 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 1/2 lean meat, 1/2 fat