Posted by Carole-Anne on January 20, 2008
Healthy Recipes recommends this easy casserole as it contains protein (beans) and brown rice (complex carbohydrate) and a good dose of paprika. Low fat cheddar cheese is complimentary protein as well.
INGREDIENTS:
2 cups red kidney beans
1/2 cup brown rice
1 1/4 cups water (to cook brown rice)
1 28-ounce crushed tomatoes
1 tbsp. dried onion
1 tsp paprika
1/2 low-fat shredded Cheddar cheese
NEXT TO DO:
Cook brown rice in 1 1/4 cups water for 45 minutes.
Add red kidney beans, tomatoes, onion and paprika.
Bring the entire mixture (except cheese) to a boil, remove from heat and add Cheddar cheese.
Serve from Dutch Oven.
This healthy recipe is totally satisfying; as well, it contains all the necessary ingredients for a complete meal with protein and carbohydrates in the beans and brown rice.
Recipe serves 4.
Posted by Carole-Anne on January 13, 2008
Healthy Recipes found this particularly appealing combination of rice with unusual mixes, so tried, tested and true, it is as tasty as it sounds. With rice, corn, greens and beans I am almost certain this recipe will win you over.
INGREDIENTS:
1 1/4 cups water
1/2 cup uncooked rice
1 15-ounce can black beans rinsed and drained
1 11-ounce can no-salt-added corn kernels drained
2 tsp minced onion
2 tbsp chopped green chilies
1/4 cup fresh chopped green pepper
1 2-ounce jar chopped pimento, drained
Dressing:
1/4 cup nonfat plain yogurt
1 tbsp lemon juice
3/4 teaspoon ground cumin
Dash ground pepper
Dash of garlic powder
Stir together yogurt, lemon juice, cumin and pepper. Set aside.
NEXT TO DO:
Add water to medium saucepan and bring to boil. Add rice, reduce heat, and simmer 25 minutes or until liquid disappears.
Mix rice with the remaining ingredients in a 2 quart bowl, tossing gently to combine.
Pour Dressing over rice mixture and toss gently to spread dressing evenly.
Cover and refrigerate until ready to serve.
Healthy Recipe will serve 8.
NOTE: This healthy recipe is also recommended for those with arthritis, authored by The Arthritis Center and the Department of Nutritional Sciences University of Alabama at Birmingham