CHEF JEFF — ONE BYTE AT A TIME: Quick Rice and Beans

This side dish would be a nice accompaniment for many entrees, including roast pork.

Quick Rice and Beans

1/3 cup quick-cooking 30-minute brown rice

½ cup sliced onion

1 cup green bell pepper, sliced

¾ cup canned black beans, rinsed and drained

4 teaspoons canola oil

Salt and fresh ground black pepper

Bring a large saucepan with 2 to 3 quarts of water to a boil. Add rice and boil rapidly 27 minutes. Add onion and bell pepper and continue to boil 3 minutes or until the rice is cooked through but still firm. Drain rice and vegetables and place in a bowl. Add black beans and oil and toss well. Add salt and pepper to taste.

Yield: Serves 2.

Approximate nutritional analysis per serving: 252 calories, 10 grams fat (1 gram saturated), no cholesterol, 8 grams protein, 35 grams carbohydrates, 8 grams dietary fiber, 5 grams sugars, 91 milligrams sodium.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.

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