Red Beans and Rice
Red beans and brown rice with peppers, onion and tomato — 244 calories a serving, no added fat beyond a spray of oil.
Sodium is calculated without salt added to taste.
Estimated; may vary.
Red beans and rice the quick way: brown rice simmered with diced tomatoes, kidney beans, green pepper and onion, seasoned with garlic powder. One cup is about 244 calories with 7 g protein and 6.5 g fibre, and the fat is a spray of oil.
Soften the pepper and onion first so they do not stay crunchy in the finished rice, then add the rice, tomatoes with their juice and enough water to cook it. The beans go in for the last few minutes so they warm through without breaking down.
This is a side dish or a light meal; add a sausage, a fried egg or extra beans to make it dinner. It keeps three days in the fridge and freezes well in portions.
Ingredients
- Brown Rice (Raw, Unenriched)1/4 cup brown rice, dry, about 3/4 cup cooked (47 g)
- Tomatoes (Canned)1/2 cup low-sodium diced tomatoes (123 g)
- Beans (Kidney, Canned)2 tablespoons low-sodium kidney beans, drained and rinsed (33 g)
- Peppers (Bell)1 1/2 tablespoons green bell pepper, chopped (15 g)
- Onions (Yellow)1 1/2 tablespoons onion, chopped (14 g)
- Garlic powder1/8 teaspoon
- Cooking oil sprayas needed
- Sauté the pepper and onion before the rice so they soften fully.
- Use the tomato juice from the can as part of the cooking liquid.
- Stir in the beans at the end; long simmering turns them mushy.
- Keeps three days refrigerated or two months frozen; reheat with a little water.
- Contains: no major allergens listed.
- For a full meal, double the beans or add cooked chicken sausage.
Method
- Wash your hands and all surfaces before you start.
- Cook the brown rice according to the package directions.
- Spray a skillet with cooking oil spray.
- Cook the onion and bell pepper over medium heat about 5 minutes, until tender.
- Add the garlic powder, tomatoes and kidney beans.
- Bring to a boil, then lower the heat and simmer 5 minutes.
- Serve over the rice.
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