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.

Makes 4 servings, 1 cup each

ACTIVE TIME: 15 minutes

TOTAL TIME: 15 minutes

EASE OF PREPARATION: Easy

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 Tabasco
1/8 teaspoon freshly ground pepper
1/3 cup chopped fresh cilantro

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 INFORMATION: Per serving: 252 calories; 4 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 42 g carbohydrate; 10 g protein; 10 g fiber; 429 mg sodium; 189 mg potassium.

Nutrition bonus: Vitamin C (70% daily value), Fiber (39% dv), Iron (20% dv).

2 Carbohydrate Servings

I REALLY do not consider 400+ mg sodium to be low-sodium. However, if I use beans from scratch and make my own sauce, etc., I CAN modify this to low sodium. HOWEVER, I do object to it being called low sodium if it is not. Please go to www.lowsodiumcooking.com or www.megaheart.com to learn more about what low sodium means to people who REALLY need it. Thanks for listening, Kaye

Anonymous, Pekin, IL