The only hands-on activity in this ultra-simple recipe (not counting using a can opener) is chopping the jalapeño pepper—a step you can skip if you happen to have canned chopped jalapeños.

Ingredients

1 1/2 cups water

2/3 cup rice

1/2 teaspoon garlic powder

1/4 teaspoon salt

1 can (14 1/4 ounces) stewed tomatoes

1 can (15 ounces) black beans, rinsed and drained

2 cups canned or frozen corn kernels

1 pickled jalapeño pepper, minced

3/4 teaspoon cumin

3/4 teaspoon coriander

1/2 cup shredded reduced-fat Cheddar cheese

Directions

1. In a medium saucepan, bring the water to a boil over high heat. Add the rice, garlic powder, and salt. Reduce to a simmer, cover, and cook until the rice is tender, about 17 minutes.

2. Meanwhile, in a large saucepan or Dutch oven, combine the tomatoes, black beans, corn, jalapeño, cumin, and coriander, and bring to a boil. Reduce to a simmer, cover, and cook for 2 minutes to heat through.

3. Serve the bean mixture over the rice and sprinkle with the Cheddar. Makes 4 servings

Nutrition Facts

PER SERVING 333 calories, 3.5g total fat (1.9g saturated), 8mg cholesterol, 9g dietary fiber, 62g carbohydrate, 16g protein, 620mg sodium

Good source of: fiber, folate, thiamin

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 19 Oct 2011

Last Modified: 24 Mar 2015