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Simple Red Beans and Rice
A great way to add heart-healthy fiber to your diet.
1 medium onion, chopped
½ medium green pepper, chopped
1 teaspoon minced garlic
1 tablespoon chili powder
1 teaspoon ground cumin
2 15-ounce cans red beans, drained and rinsed
2 large fresh tomatoes, peeled and chopped
½ cup mild picante sauce
5 cups hot, cooked brown rice
1. Coat a large nonstick skillet with cooking spray and warm over low-medium heat. Add onion, green pepper and garlic and cook, stirring frequently, until onion is tender and translucent—about 5 minutes.
2. Add chili powder, cumin, beans, tomatoes and picante sauce. Cover and cook over low heat for 20 minutes.
3. Spoon 1 cups bean mixture over 1 cup rice to serve.
Total fat: 3 gram
Saturated fat: less than 1 gram
Cholesterol: o milligrams
Sodium: 558 milligrams
Carbohydrate: 82 grams
Dietary fiber: 13 grams
Sugars: 7 grams
Protein: 15 grams
P. Geil, T. Ross. Diabetes Meals on $7 a Day or Less. American Diabetes Association, 1999