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

Serve this quick entree with a pan-roasted pork tenderloin.

Quick Rice and Beans

¼ cup uncooked long-grain white rice

¼ cup frozen chopped/diced onion

¼ cup frozen chopped/diced green bell pepper

½ cup canned black beans, rinsed and drained

1 tablespoon canola oil

Salt and freshly ground black pepper to taste

Bring large saucepan with 2 to 3 quarts of water to boil. Add rice and boil rapidly 7 minutes. Add onion, pepper, continue to boil 3 minutes or until rice is cooked through but still firm. Drain rice, vegetables. Place in bowl. Add black beans, oil. Toss well. Add salt, pepper to taste.

Yield: Serves 2.

Approximate nutritional analysis per serving: 213 calories, 30 percent of calories from fat, 7.2 grams fat (0.6 grams saturated), no cholesterol, 5.8 grams protein, 31.4 grams carbohydrates, 4.7 grams fiber, 3 milligrams sodium.

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

Tags: chef jeff, jeff tiedeman, one byte at a time, life, updates, food, recipes