1/2 cup uncooked brown rice
1 tbsp olive oil
1 cup chopped onion
1 cup chopped green bell pepper
1 1/2 tsp minced garlic
1 can (15 1/2-oz) chili beans in sauce (do not drain)
1 can (15 1/2-oz) pinto beans, drained
1 can (10-oz) diced tomatoes with green chilies (do not drain)
1 tbsp chili powder
2 tsp ground cumin
1 cup shredded low-fat Mexican-blend cheese
Cook rice according to the package directions.
Heat oil in a large saucepan over medium-high heat until hot. Add the onion, bell pepper, and garlic; cook 5 minutes, stirring occasionally. Stir in the beans, tomatoes, and spices. Cover and bring to a boil over high heat. Reduce the heat to medium-low and simmer, covered, for 10 minutes.
To serve, transfer to 4 shallow soup bowls. Ladle the chili over the rice and top with the cheese.
Note: Brown 1/2 lb of ground beef or ground turkey and add to the chili with the beans, tomatoes, and spices, if desired.
Yield: 4 servings
Per serving (w/o the meat - if adding meat it will add to the calorie and protein counts) 407 calories, 64 g carbs, 15 g dietary fiber (Making net carbs 49 g), 24 g protein. This is a good carb/protein ratio for a diabetic.
1 cup chopped onion
1 cup chopped green bell pepper
1 1/2 tsp minced garlic
1 can (15 1/2-oz) chili beans in sauce (do not drain)
1 can (15 1/2-oz) pinto beans, drained
1 can (10-oz) diced tomatoes with green chilies (do not drain)
1 tbsp chili powder
2 tsp ground cumin
1 cup shredded low-fat Mexican-blend cheese
Cook rice according to the package directions.
Heat oil in a large saucepan over medium-high heat until hot. Add the onion, bell pepper, and garlic; cook 5 minutes, stirring occasionally. Stir in the beans, tomatoes, and spices. Cover and bring to a boil over high heat. Reduce the heat to medium-low and simmer, covered, for 10 minutes.
To serve, transfer to 4 shallow soup bowls. Ladle the chili over the rice and top with the cheese.
Note: Brown 1/2 lb of ground beef or ground turkey and add to the chili with the beans, tomatoes, and spices, if desired.
Yield: 4 servings
Per serving (w/o the meat - if adding meat it will add to the calorie and protein counts) 407 calories, 64 g carbs, 15 g dietary fiber (Making net carbs 49 g), 24 g protein. This is a good carb/protein ratio for a diabetic.
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