Rice and Black Bean Pilaf
It is frequently difficult to eat a healthy, nutritious meal at the workplace, especially one that is low in fat and heart-healthy. Each work day we are faced with this challenging task, and too often we settle for meals high in fat and calories, which seem appealing even when we are not that hungry. Therefore, it is of upmost importance that we think about the types of foods we are consuming before we consume them.
Rice and Black Bean Pilaf is a great way to incorporate many different nutrients for the working individual in one, heart- healthy dish. This recipe provides a tasteful combination of black beans, which are an excellent source of protein, and fiber-rich rice pilaf. When added to an array of vegetables that provide additional nutrients and antioxidants, this healthy, delicious meal will make you the envy of the breakroom!
- 2 cloves garlic, minced
- 2 teaspoons fresh chopped oregano or 1 teaspoon dried
- 1 stalk celery, finely diced
- 1 large carrot, finely diced
- 1 cup brown rice, uncooked
- 2 1/4 cups low-sodium chicken broth
- 1 tablespoon olive oil
- 1 small onion, diced (1 cup)
- 1 teaspoon ground cumin
- 1/2 teaspoon dried chili flakes
- 1 (15.5 ounce) can low-sodium black beans, drained and rinsed
- 2 teaspoons finely chopped parsley leaves
Place rice and chicken broth in a saucepot and bring to a boil. Reduce heat and cook rice, covered, until tender and all the liquid is absorbed, 30 to 35 minutes. Remove from heat, uncover, and fluff with a fork. Heat the oil in a large sauté pan over medium-high heat. Add onions and cook until onions are soft and translucent, about 5 minutes. Add garlic, oregano, celery, carrot, cumin and chili flakes and cook, stirring occasionally, until carrots are tender but not mushy, about 6 minutes. Stir in black beans and cook until just warmed through, about 1-2 minutes. Combine onion-black bean mixture and hot rice in a serving bowl and toss to combine.
Garnish with parsley.
(1 serving equals 1 1/2 cups pilaf). Total Calories 310; Total Fat 6 g; (Sat Fat 1 g, Mono Fat 3.5 g, Poly Fat 1 g) ; Protein 11 g; Carb 57 g; Fiber 8 g; Cholesterol 0 mg; Sodium 290 mg
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