1         cup brown rice

1-1/2  cups cooked or canned kidney beans, drained

2         cups mixed frozen vegetables

2         cups low-sodium V8 or broth

1         tsp chili powder

     

 

 

Place all ingredients in a large covered microwave container. Cover and microwave on 80% power for 35 minutes or until rice is done. Allow to stand a few minutes then fluff with a fork. Serve hot with a tossed salad.

   Nutrition Information (per serving- 1 1/2 cups):

Calories                288 calories      Carbohydrate        53 g   

Fat                         2.5 g                  Protein                    13 g

Saturated Fat       0 g                     Cholesterol            12 mg

Fiber                      6 g                     Sodium                   148 mg

Exchanges (using the American Diabetic Assoc.

Exchanges) per serving:

    3 starch, 1 meat, 1 vegetable

 

 *Recipe Source:

 This recipe is excerpted from Communicating Food for Health Newsletter: Copyright 2003 Food and Health Communications, Inc. All rights reserved.