CHEF JEFF — ONE BYTE AT A TIME: Quick Rice and BeansServe this quick entree with a pan-roasted pork tenderloin.
By: Herald Staff Report,
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.