Recipe Source: Deliciously Healthy Dinners
Printer Friendly
| Prep time | Cook time | Yields | Serving Size |
| 5 minutes | 25 minutes | 4 servings | 2 C beans and rice |
| 1 Tbsp olive oil | | 1 C onion, cut into ½-inch pieces | | 1 C green bell pepper, rinsed and diced | | 1 Tbsp garlic, minced or pressed (about 2–3 cloves) | | 1½ tsp ground cumin | | 1½ tsp dried oregano | | 1 can (14½ oz) low-sodium chicken broth or vegetable broth | | ½ C instant brown rice, uncooked | | 2 cans (15 oz each) low-sodium red kidney beans, drained and rinsed | | | calories | 344 | | Total fat | 5 g | | Saturated fat | 1 g | | Cholesterol | 2 mg | | Sodium | 331 mg | | Total fiber | 9 g | | Protein | 18 g | | Carbohydrates | 57 g | | Potassium | 681 mg | |
Directions -
| 1 | Heat oil in a 12-inch sauté pan over medium heat. Cook onion, stirring occasionally, for 5 minutes, until pieces begin to soften, but not brown. | -
| 2 | Meanwhile, dice green pepper into pieces about ¼ inch in size. Tip: Slice pepper lengthwise into ¼-inch strips. Holding the strips together, cut crosswise in ¼-inch pieces. Add green pepper to cooking onion. Cover. Cook for 5 minutes, stirring occasionally. | -
| 3 | While the green pepper and onion cook, mince the garlic. Add garlic, cumin, and oregano to the sauté pan. Cook and stir for 1 minute. | -
| 4 | Add broth and rice to sauté pan with green pepper and onion. Stir well, cover, and simmer for 10 minutes. | -
| 5 | Meanwhile, drain beans and rinse thoroughly. | -
| 6 | Add beans to sauté pan. Stir well. Cover. Simmer for 5 minutes to heat beans and blend flavors. | Tip: Try serving with steamed broccoli on the side. Note: If you can't find beans labeled “low sodium,” compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level. |
_______________
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.
®We Can! Ways to Enhance Children's Activity & Nutrition, We Can!, and the We Can! logos are registered trademarks of the U.S. Department of Health & Human Services (HHS).
