The League Pulse

The Junior League of Kansas City, Missouri: women building better communities.

Healthy Lifestyle | Recipes for healthy living

 Spicy Rice and Beans           

Recipe: Courtesy of Harvesters                  

 1 (14 ounce) can no-salt added chicken broth
2 cups uncooked instant brown rice
2 jars, roasted red peppers in water, diced (1/2 cup)
1/3 cup cilantro, minced
1 teaspoon paprika
1 tablespoon canola oil
1/2 pound lean ground beef (8 ounces)
2 teaspoons Cajun seasoning
2 jalapeño peppers, seeded and minced (2 Tablespoons)
1 small onion, diced (1/2 cup)
2 cloves garlic, minced (2 teaspoons) or 1/4 teaspoon garlic powder
1 (14.5 ounce) can no-salt added crushed tomatoes
1 (15 ounce) can no-salt added black beans, rinsed and drained

In a pot or large saucepan, bring chicken broth to a boil over medium-high heat.  Add rice, cover, lower the heat and simmer for 7 minutes.  Stir roasted peppers, cilantro, and paprika into the rice.  Re-cover, remove from heat, and let stand for 5 minutes, or until rice is done.

Heat oil in a large skillet, over medium-high heat.  Add ground beef and Cajun seasoning, breaking up the beef and cooking until browned, about 10 minutes.

Add jalapeños, onion and garlic to skillet and cook until tender, about 5 minutes.  Stir in tomatoes and beans and simmer until heated through.

Divide the rice between shallow bowls and top with the vegetables and beef mixture.

Serves 6

Calories 284; Fat 7g; Protein 16g; Carbohydrate 39g; Fiber 7g; Sodium 491mg.

Total Cost: $6.44

Cost Per Serving (6): $1.07

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