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South of the Border Beans and Rice, from the American Institute for Cancer Research
In its ongoing efforts to promote lifestyle choices that contribute to an overall lowered risk for developing certain cancers, the American Institute for Cancer Research have teamed up with author Dana Jacobi to create nutricious dishes such as south of the border beans and rice.
This vegetarian meal gets much of its nutritional quality through the addition of the bell peppers, corn, tomatoes and black beans. The AICR thinks you can make a complete entrée by adding a preferred green salad and some fresh fruit for dessert.
A little more information on the brown rice in this dish, from the AICR test kitchen:
Rice has fed more people over a longer period of time than any crop in history. Using brown rice ensures that you get all the nutritional benefits of this ancient food. 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.
South of the Border Beans and Rice
- 1 Tbsp. 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 oz. reduced-sodium vegetable broth
- 1 cup uncooked brown rice
- 1/2 tsp. cumin
- 1/8 tsp. turmeric
- 1 can (15 oz.) black beans, drained and rinsed (or use no salt added)
- 12 oz. corn kernels, no salt added canned, or frozen, thawed
- 1 can (4 oz.) mild green chiles, diced
- 1 can (14 oz.) diced tomatoes, drained
- Salt and freshly ground black pepper to taste
In medium pot, heat oil over medium high heat. Add peppers, onion and garlic and sauté for about 4 minutes.
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.
Makes 8 servings.
Per serving: 220 calories, 3 g total fat (0 g saturated fat), 42 g carbohydrate, 7 g protein, 6 g dietary fiber, 70 mg sodium.