Two Beans and Rice
For protein and fiber, beans are hard to beat. There are about 5 grams of protein and almost 6 grams of fiber in one 1/3-cup portion of canned kidney beans.
Makes 4 servings
|1-1/2||cups chopped onion|
|1||cup chopped green bell pepper|
|1||cup thinly sliced celery|
|2||cloves garlic, minced|
|1||teaspoon olive oil|
|2||cups chopped seeded tomatoes|
|1||can (15-1/2 ounces) reduced-sodium kidney beans, rinsed, drained and slightly mashed|
|1||can (15 ounces) black beans, rinsed, drained and slightly mashed|
|1/2||teaspoon chicken bouillon granules|
|1/4||teaspoon ground red pepper|
|4||cups hot cooked brown or white rice|
|1/4||cup reduced-fat sour cream|
|1/4||cup chopped fresh cilantro or parsley|
- Spray 3-quart saucepan with nonstick cooking spray; heat saucepan over medium heat. Cook and stir onion, bell pepper, celery and garlic in oil until vegetables are tender.
- Stir in tomatoes, kidney beans, black beans, water, bay leaf, bouillon and red pepper. Bring to a boil over high heat. Reduce heat to medium-low. Simmer 15 minutes, stirring occasionally. Remove bay leaf. Serve bean mixture over rice. Top with sour cream and sprinkle with cilantro.
|Saturated Fat||1 g|
|Total Fat||6 g|
|Calories from Fat||11 %|
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