Mobile Site Digital Editions | Magazine | Newsletters
Advertisement

Beans & Rice

:  The Essential EatingWell Cookbook (2004)

Your rating: None Average: 3.2 (37 votes)

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.


Beans & Rice Recipe

Makes: 4 servings, 1 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

More Healthy Recipe Ideas

You Might Also Like

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; 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).

Carbohydrate Servings: 2

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


More From EatingWell

Recipe Categories

Style/Theme
Vegetarian
Everyday favorites
Quick (total 30 min. or less)
Vegan
Health & Diet Considerations
Gluten free
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Type of Dish
Main dish, vegetarian
Side dish, grain
Side dish, vegetable
Ease of Preparation
Easy
Total Time
15 minutes or less
Ethnic/Regional
African
Asian
Mexican
Southwest
Servings
4
Main Ingredient
Beans/Legumes
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
The Essential EatingWell Cookbook (2004)
Advertisement

EatingWell Magazine

Subscribe » | Give a Gift | Customer Service
Advertisement
more smart savings
Advertisement
World Wide Web Health Award Winner
Web Award Winner
World Wide Web Health Award Winner
Interactive Media Award Winner