Super-Quick Red Beans and Rice

Serves 4


  • 1 teaspoon olive oil
  • 1 medium onion, chopped
  • ½ green pepper, chopped
  • ½ cup low-sodium chicken broth
  • 1 14.5-ounce can chopped tomatoes
  • 1 teaspoon cumin
  • ½ teaspoon cayenne pepper
  • 2 cups cooked brown rice
  • 1 15-ounce can red beans, drained and rinsed (or 1 ½ cups cooked)

Seasoned Cook: Optional garnishes: green onions, plain yogurt


  • In a large pot, sauté onion and pepper until softened. Stir in broth, tomatoes, and spices.
  • Add the rice and beans. Simmer about 10 minutes, stirring occasionally.
  • Serve and garnish with sliced green onion and a dollop of yogurt.

Per serving: 277 calories, 12g protein, 52g carbohydrate, 3g fat, 1g sat, 1g mono/poly), 0 mg cholesterol, 11g fiber, 32mg sodium