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85 deliciously healthy dinners red beans and rice Prep time: 5 minutes Cook time: 25 minutes this quick and easy classic Cajun dish is great for a weeknight meal at home, or fun to serve at a party 1 Tbsp olive oil 1 C onion, cut into ½-inch pieces 1 C green bell pepper, rinsed and diced 1 Tbsp garlic, minced or pressed (about 2–3 cloves) 1½ tsp ground cumin 1½ tsp dried oregano 1 can (14½ oz) low-sodium chicken broth or vegetable broth ½ C instant brown rice, uncooked 2 cans (15 oz each) low-sodium red kidney beans, drained and rinsed 1 Heat oil in a 12-inch sauté pan over medium heat. Cook onion, stirring occasionally, for 5 minutes, until pieces begin to soften, but not brown. 2 Meanwhile, dice green pepper into pieces about ¼ inch in size. Tip: Slice pepper lengthwise into ¼-inch strips. Holding the strips together, cut crosswise into ¼-inch pieces. Add green pepper to cooking onion. Cover. Cook for 5 minutes, stirring occasionally. 3 While the green pepper and onion cook, mince the garlic. Add garlic, cumin, and oregano to the sauté pan. Cook and stir for 1 minute. 4 Add broth and rice to the sauté pan with green pepper and onion. Stir well, cover, and simmer for 10 minutes. 5 Meanwhile, drain beans and rinse thoroughly. 6 Add beans to sauté pan. Stir well. Cover. Simmer for 5 minutes to heat beans and blend flavors. Tip: Try serving with steamed broccoli on the side. Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level. yield: 4 servings serving size: 2 C beans and rice each serving provides: calories 344 total fat 5 g saturated fat 1 g cholesterol 2 mg sodium 331 mg total fiber 9 g protein 18 g carbohydrates 57 g potassium 681 mg main dishes vegetarian