Quick and Easy Beans and Rice

If you are in a hurry to make a quick and healthy dinner or if you need a cheap meal to plug into your weekly menu, then this is the recipe for you! This recipe takes no prep work and just about 25 minutes to make from start to finish. And most of that time you are doing nothing but waiting for the beans to simmer on the stove. It is a low fat, waistline friendly dinner that is still very filling. The fiber in the beans and brown rice and the protein in the beans help to fill you up without being high in fat or calories. It's a inexpensive meal to make too! For four servings, all it takes to make this dish is a can of beans, some spices that you probably already have in your pantry, 2 cups of uncooked rice and 2 cups of corn. Beans and Rice is a wonderful dish to add to your menu once a week if you are trying to stretch your weekly grocery money a little bit more. This is something that I grew up eating and now I regularly make it for my own family. And my kids love it! Give it a try. I think that you'll be surprised by how tasty a simple dish can be. Quick and Easy Beans and Rice

1 15 oz. can of kidney beans, drained and rinsed well

1 c. water

1 tsp. chili powder

1/2 tsp. ground cumin

1/2 tsp. garlic powder

1/2 tsp. onion powder

2 c. uncooked brown rice

2 c. frozen corn kernels

salsa, to taste

Combine the beans, water and spices in a medium-sized pot. Cover and bring to a boil, then reduce the heat and simmer for 20 minutes. While the beans are simmering, cook the rice and corn according to the directions on the packages. After simmering for 20 minutes, the liquid in the pot of beans will reduce and slightly thicken, creating a sauce for the dish.

The corn can be eaten on the side, but it is delicious stirred into the beans and rice. The sweetness of the corn is a nice contrast to the flavors of beans and rice. Stirring in some salsa also adds some more depth of flavor. Add as much or as little salsa as you like.

Makes 4 servings.

 

Nutritional information per serving:

326 Calories

1 g. fat

0 g. saturated fat

0 mg. cholesterol

196 mg. sodium

67 g. carbohydrates

9 g. fiber

3 g. sugar

12 g. protein