Recipe: HERBED RED BEANS AND BROWN RICE

A tea bag steeped in the cooking liquid adds a beautiful brown hue to the rice. 

INGREDIENTS:

1 ¾ cup reduced-sodium chicken broth or water

1 regular-size black tea bag

¾ cup long-grain brown rice

1 tablespoon extra-virgin olive oil

1 tablespoon chopped fresh garlic

One 16-ounce can red beans or kidney beans with their juice (about 2 cups)

¼ cup tomato paste

1 tablespoon chopped fresh oregano

1 pinch crushed red pepper flakes

1/4 cup fresh minced parsley

1/4 cup chopped scallion

DIRECTIONS:

In a medium saucepan bring chicken broth or water to a boil over medium heat. Add tea bag and let boil for 30 seconds. Remove tea bag and stir in rice. Bring to a simmer, cover, reduce heat to low and cook for 40 minutes. Meanwhile, in a large skillet heat the olive oil over medium heat. Add garlic and cook until golden, about 2 minutes. Add beans, tomato paste, oregano, and red pepper flakes. Turn heat to low and simmer for about 15 to 20 minutes until sauce is thickened. Stir in parsley and chopped scallion and serve over hot brown rice.

Note: to cut the sodium content of this dish, use a can of low-sodium beans.

Serves 4

NUTRITION

Per 1/2 cup beans and 1 1/3 cups cooked rice

Food weight: 3.5

Calories: 342

Fat: 11 g (0 g EPA, 0 g DHA, <1 ala="" font="" g="">

Saturated Fat: 3 g

Cholesterol: 6 mg

Sodium: 651 mg

Carbohydrate: 50 g

Dietary Fiber: 7 g

Sugars: 2 g

Protein: 13 g

Top with fat-free sour cream if desired.