Easy Red Beans and Rice
Cooking oil spray, as needed
1 large onion, peeled and chopped
1 medium green bell pepper, washed, seeded and chopped
1 teaspoon garlic powder
2 (14.5-ounce) cans diced tomatoes
1 (15.5-ounce) can kidney beans, drained and rinsed
6 cups cooked brown rice
Spray skillet with cooking oil spray. Cook onion and pepper over medium heat for 5 minutes or until tender. Add garlic powder, tomatoes and kidney beans. Bring mixture to a boil. Reduce heat to low and simmer for 5 minutes. Serve over rice.
Chef’s tips: Use no-salt added diced tomatoes for less sodium. May also use fresh garlic, minced; or onion powder in place of garlic powder. White rice can be used instead of brown rice.
Nutrition: Serves 8 (1 cup). Per serving: 270 calories, 2g fat, 55g carbohydrate, 10g dietary fiber and 10g protein