NUTRITION PROFILE:
Low Calorie
| High Fiber
| Low Sodium
| Low Cholesterol
| Low Sat Fat
| Heart Healthy
| Healthy Weight
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
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