This is a quick meal idea that is great when you don't have much time to spend in the kitchen. The recipe features red bell peppers and red onion, which are full of antioxidants. Antioxidants, such as vitamin C, protect our skin from the harsh environmental elements. Black beans are tasty, economical, and contain fiber and protein to help keep you full. Beans are also full of iron, which is important for those who are anemic or iron deficient. Okay, nutrition lesson over, let's get to the recipe! For the recipe you will need: 1 can black beans 1 small red onion 1 bell pepper 3 scallions 1/2 cup frozen corn 1/3 cup rice (measurement is for uncooked) 1 tsp canola oil 2 tbsp salsa sharp cheese (I didn't have shredded on hand, so I used 3/4 slice 2% sharp cheese) 1/2 tsp kosher flake salt 3/4 tsp cumin 3/4 tsp chili powder 1/4 tsp garlic powder 1/2 tsp arizona dreaming (Penzey's Spices; won't make or break the recipe if you don't have this) couple dashes of cayenne pepper black pepper cilantro Cook rice (1 part rice to 2 parts water). Chop your peppers and onions, reserving some of the green part of the scallions for garnish. Heat up a medium-sized pot to medium-hot and add the tsp of oil. Add chopped veggies and corn and let cook for about 5 minutes. Add beans and stir. Turn heat down to medium-low. Add cooked rice and stir. Add all seasonings, salsa, and cheese. Allow cheese to melt into the mixture. Top with reserved green onion, guacamole, shredded lettuce, diced tomatoes, and cilantro. Lime juice would be great to squeeze over the dish if you have it! Serves 3 Nutrition Information (per serving): Calories: 297 Fat: 3 g Sodium: 435 mg Carbohydrates: 50 g Fiber: 7 g Protein: 12 g 2 tbsp of guacamole add an additional 50 calories, 4.5 g of fat, 50 mg sodium, 2 g carbs, 2g fiber per serving. I did use white jasmine rice (omgosh, what?!) in this recipe, but if you use brown rice, this adds more fiber and whole grains to the recipe. Additionally, I used the liquid from the canned beans, which I usually drain. However, this particular brand of beans was so low in sodium (125 mg/serving) that I decided not to drain and rinse the beans. If you are using canned beans and the sodium is under 200 mg per serving, you could use the liquid. If you prefer to drain and rinse the beans, you may need to adjust the amount of salt that you add to the recipe. ¡Buen Provecho! (Enjoy your meal)
4 Comments
tee
9/18/2012 03:54:56 pm
just reading this makes me feel healthier. keep upnthe good work.
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Alena
9/19/2012 11:55:18 pm
Tee, you're funny! Thanks for commenting. Now go try it and report back :-D
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aunti k
9/20/2012 04:03:11 am
mmmmmm!! this sounds a lot like the recipe i've been using for years - must be a "genes" thing (smile) - beans and rice with a side salad is a meal we have once a week or more - there are so many kinds of beans and so many ways to season them - one never gets bored - thanks for spreading the word about this great food idea
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Alena
9/21/2012 02:39:15 am
Yes! I love beans and rice. I like cornbread with it too (carb on carb on carb alert!), depending on the type of bean dish.
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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