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Beans & Rice

The Essential EatingWell Cookbook (2004)

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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:

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

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


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