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.
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
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
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.