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  • Red Beans and Rice

This quick and easy classic Cajun dish is great for a weeknight meal at home, or fun to serve at a party

Recipe Source: Deliciously Healthy Dinners


  • 1 Tbsp olive oil

  • 1 C onion, cut into ½-inch pieces

  • 1 C green bell pepper, rinsed and diced

  • 1 Tbsp garlic, minced or pressed (about 2–3 cloves)

  • 1½ tsp ground cumin

  • 1½ tsp dried oregano

  • 1 can (14½ oz) low-sodium chicken broth or vegetable broth

  • ½ C instant brown rice, uncooked

  • 2 cans (15 oz each) low-sodium red kidney beans, drained and rinsed

calories 344
Total fat 5 g
Saturated fat 1 g
Cholesterol 2 mg
Sodium 331 mg
Total fiber 9 g
Protein 18 g
Carbohydrates 57 g
Potassium 681 mg


  • 1
    Heat oil in a 12-inch sauté pan over medium heat.  Cook onion, stirring occasionally, for 5 minutes, until pieces begin to soften, but not brown.

  • 2
    Meanwhile, dice green pepper into pieces about ¼ inch in size.  Tip:  Slice pepper lengthwise into ¼-inch strips.  Holding the strips together, cut crosswise in ¼-inch pieces.  Add green pepper to cooking onion.  Cover.  Cook for 5 minutes, stirring occasionally.

  • 3
    While the green pepper and onion cook, mince the garlic.  Add garlic, cumin, and oregano to the sauté pan.  Cook and stir for 1 minute.

  • 4
    Add broth and rice to sauté pan with green pepper and onion.  Stir well, cover, and simmer for 10 minutes.

  • 5
    Meanwhile, drain beans and rinse thoroughly.

  • 6
    Add beans to sauté pan.  Stir well.  Cover.  Simmer for 5 minutes to heat beans and blend flavors.

Tip: Try serving with steamed broccoli on the side. 

Note: If you can't find beans labeled “low sodium,” compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.

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