Recipe: South of the Border Beans and Rice (using brown rice and corn)

SOUTH OF THE BORDER BEANS AND RICE
"Round out this vegetarian entree by adding your favorite green salad and fresh fruit for dessert. This rice also makes great leftovers or side dish. Simply refrigerate in a tightly covered container and reheat within the next day or two to enjoy it again."


1 Tbsp. extra virgin olive oil
1 medium green bell pepper, seeded and chopped
1 medium red bell pepper, seeded and chopped
1 medium onion, chopped
4 cloves garlic, minced
16 oz. reduced-sodium vegetable broth (2 cups)
1 cup uncooked brown rice
1/2 tsp. ground cumin
1/8 tsp. turmeric
1 (15 oz.) can black beans, drained and rinsed (or use no salt added)
12 oz. corn kernels, no salt added canned, or frozen, thawed
1 (4 oz.) can mild green chiles, diced*
1 (14 oz.) can diced tomatoes, drained
Salt and freshly ground black pepper to taste

In medium pot, heat oil over medium high heat. Add peppers, onion and garlic and saute for about 4 minutes.

Stir in broth, rice, cumin and turmeric. Bring to boil. Reduce heat, cover and simmer for 45-50 minute or until rice is tender (do not stir during this time).

Then gently stir in beans, corn, chiles and tomatoes. Heat through and let stand 5 minutes. Season to taste with salt and pepper and serve.

Makes 8 servings

Per serving: 220 calories, 3 g total fat (0 g saturated fat), 42 g carbohydrate, 7 g protein, 6 g dietary fiber, 70 mg sodium.

*You can customize this dish by adding either mild or hot chiles to obtain the amount of zesty heat you like.

Source: the American Institute for Cancer Research