Super Quick Red Beans and Rice

Super Quick Red Beans and Rice

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

How quick? How about 15 minutes? That’s all it takes to create this very satisfying and heart-friendly family dinner. And, after work and the kids’ soccer practice, it just hits the spot. Serves 4.

Ingredients

  • Olive oil spray
  • 1 medium onion, chopped
  • ½ green pepper, chopped
  • ½ cup low-sodium chicken broth
  • 1 14.5-ounce can no-salt chopped tomatoes with juice
  • 1 teaspoon cumin
  • ½ teaspoon cayenne
  • 2 cups cooked brown rice
  • 1 15-ounce can red beans, drained and rinsed
  • 1 tablespoon green onion, sliced

Directions

  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 gm sodium

THE SEASONED COOK 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.

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