South of the Border Beans and Rice

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 medium green bell pepper, seeded and chopped
• 1 medium red bell pepper, seeded and chopped
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 16 ounces reduced-sodium vegetable broth
• 1 cup uncooked brown rice*
• ½ teaspoon cumin
• ⅛ teaspoon turmeric
• 1 can (15 ounces) black beans, drained and rinsed (or use no salt added)
• 12 ounces corn kernels, no-salt-added canned or frozen
• 1 can (4 ounces) mild green chiles, diced
• 1 can (14 ounces) diced tomatoes, drained
• Salt and freshly ground black pepper to taste

*Unlike white rice, brown rice retains its outer layer of bran and its germ. This results in more fiber and nutritional value. Brown rice also has a mild nutty flavor, as opposed to the bland flavor of white rice.

Directions

1. In medium pot, heat oil over medium-high heat. Add peppers, onion, and garlic and sauté for about 4 minutes.
2. Stir in broth, rice, cumin, and turmeric. Bring to boil. Reduce heat, cover and simmer for 45–50 minute or until rice is tender (do not stir during this time). Then gently stir in beans, corn, chiles, and tomatoes. Heat through and let stand 5 minutes. Season to taste with salt and pepper and serve.

Navy Bean Soup with Ham

Try this healthy version of a classic bean soup on a cold winter night. Photo from Comfort Food Fix: Feel-Good Favorites Made Healthy by Ellie Krieger (John Wiley & Sons).

Ingredients

• 1 pound dried navy beans
• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 large carrot, diced
• 2 ribs celery, diced
• 1 tablespoon crumbled fresh 
sage
• 4 cups low-sodium beef broth
• 4 cups water
• 1 bay leaf
• 1 teaspoon salt
• 1 teaspoon freshly ground 
black pepper
• 4 ounces lean ham steak, cubed
• 1 cup chopped fresh parsley leaves

Directions

1. Pick over beans and discard any stones.
2. Soak beans in cold water for at least 8 hours. Drain and rinse well.
3. Heat oil in soup pot over medium-high heat.
4. Add onion and cook, stirring, until soft and translucent, about 4 minutes.
5. Add garlic and cook for 30 seconds.
6. Add carrot, celery, and sage and cook, stirring, until vegetables begin to soften, about 5 minutes.
7. Add beans, beef broth, water, bay leaf, salt, and black pepper and bring to boil.
8. Reduce heat to medium low, cover, and cook until beans have begun to soften, about 1 hour.
9. Add ham and cook, uncovered, until beans are soft and soup has thickened, about 30 minutes more.
10. Serve garnished with parsley.

Black & Brown Fiesta

Black & Brown Fiesta

• 1 tablespoon olive oil
• 1/2 medium-size yellow onion, chopped
• 1 green bell pepper, chopped
• 1 clove garlic, chopped
• 1 cup low-sodium chicken broth
• 1/4 cup water
• 1 teaspoon chili powder
• 2 tablespoons Mrs. Dash Fiesta Lime Seasoning Blend
• 1 can (15.5 ounces) black beans, rinsed and drained
• 1 cup instant brown Minute rice, uncooked
• 1/2 cup low-fat sharp cheddar cheese, shredded
• 1 tomato, chopped
• low-fat sour cream, one dollop per serving

Heat oil in medium skillet over medium heat. Add onion and peppers and saute, about 3 minutes. Add garlic and saute about 3 to 5 more minutes or until peppers and onions are slightly soft. Add broth, water, and seasonings and stir. Add beans and stir. Bring to boil. Add rice and stir. Reduce heat to low and simmer, covered, until rice is cooked and liquid is absorbed, about 12 to 15 minutes.

Remove from heat. Divide into 4 servings and top each serving with a portion of cheese, chopped tomato, and sour cream.

[As a side dish, serve with grilled chicken, fish, or lean pork. As an entree, divide portions into 3 instead of 4 and serve in shallow dish over generous portion of shredded lettuce.]