15-Minute Rice and Beans

1 (15-oz.) can vegetarian chili (choose lower sodium brand such as Health Valley check natural foods section of the store)

1 ¾ cups instant brown rice

1 (14 ½-oz.) can reduced-sodium vegetable or chicken broth

1 (14 ½-oz.) can stewed tomatoes no salt added

1 (4-oz.) can green chiles, drained and chopped

1 tsp. chili powder

½ cup salsa (lower sodium brand)

1 (14 ½-oz.) can black beans, no salt added, drained and rinsed

1 cup frozen chopped broccoli or mixed vegetable or corn

Combine all ingredients and bring to boil, reduce to simmer and cook 10 minutes, stirring occasionally.    Cover and let stand for 5 minutes.

Note:  Sodium varies from 380 to 1060 mg depending upon the brand of chili, stewed tomatoes, salsa and beans chosen.  Look for no salt added or lower sodium to reduce the sodium.

Yield: 6 servings

PER SERVING: 
CALORIES:  260     
FAT: 2.5g            SATURATED FAT: 0g
SODIUM: 380mg
CARBOHYDRATE: 44g     
PROTEIN: 14g     
FIBER: 12g
CHOLESTEROL: 0mg

WeightWatchers Points:  5

Diabetic Exchange: 2 carbohydrate + 1 protein + 1 vegetable +1/2 fat

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