Super Quick Red Beans and Rice
Serves 4
In less than 15 minutes you can create a very satisfying family dinner. Brown rice is the whole rice grain and is the only form of rice that contains vitamin E and dietary fiber. It has a wonderful nutty flavor and chewy texture.
Olive oil spray
1 medium onion, chopped
½ green pepper, chopped
½ cup low-sodium chicken broth
1 14-ounce can no-salt chopped tomatoes with juice
1 teaspoon cumin
½ teaspoon cayenne
2 cups cooked brown rice
1 16-ounce can red beans, drained and rinsed
1 tablespoon green onion, sliced
1. In a large pot, sauté onion and pepper until softened. Stir in broth, tomatoes, and spices.
2. Add the rice and beans. Simmer about 10 minutes, stirring occasionally.
3. Serve and garnish with sliced green onion.
Per serving: 277 calories, 12 gm protein, 52 gm carbohydrate, 3 gm fat, 1 gm sat fat, 1 gm mono fat, 0 mg cholesterol, 11 gm fiber, 32 mg sodium
