Black Beans and Rice

Most recipes for me are a starting point, and this one is no exception. I double the black beans so it's a little more hearty and can stand alone as a main dish. I usually pair this with a salad with some creamy ranch dressing. This is a cheap, easy, delicious staple. We're having this for dinner tonight.

Black Beans and Rice with Cheese

1 tablespoon olive oil
1/2 cup chopped onion
1/2 cup chopped red bell pepper
3 garlic cloves, minced
1/2 cup water
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon ground coriander
1/4 teaspoon ground red pepper
1 (15-ounce) can black beans, rinsed and drained (I use two cans)
1 cup hot cooked long-grain rice ( I use brown)
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese

Heat oil in a medium saucepan over medium heat. Add onion and bell pepper; cook 5 minutes or until tender, stirring occasionally. Add garlic; cook 1 minute. Add water and next 7 ingredients (through beans); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated. Place 1/4 cup rice on each of 4 plates; top with 1/2 cup bean mixture. Sprinkle each serving with 1 tablespoon cheese.

Yield: 4 servings (serving size: 1/4 cup rice, 1/2 cup bean mixture, and 1 tablespoon cheese)

CALORIES 158 (30% from fat); FAT 5.3g (sat 1.5g,mono 2.6g,poly 0.5g); IRON 1.9mg; CHOLESTEROL 5mg; CALCIUM 93mg; CARBOHYDRATE 24.6g; SODIUM 664mg; PROTEIN 6.1g; FIBER 4.1g

Cooking Light, OCTOBER 2005