This delicious pilaf can be served as a main dish with a salad on the side, or as a side dish to a lean protein entrée like baked fish or chicken. It’s a spicy and flavorful low-calories dish.
1 cup uncooked instant brown rice
1 teaspoon olive oil
1 large onion, chopped
6 ounces whole button mushrooms, quartered
1 medium carrot, cup into matchstick-size strips
½ teaspoon ground cumin
1/8 teaspoon crushed red pepper flakes
1 cup canned black beans, rinsed and drained
1 4-ounce can chopped mild green chilies, drained
1/3 cup snipped fresh cilantro
¼ teaspoon salt
4 ounces low-fat Colby and Monterey Jack cheese crumbles, or 2 ounces shredded low-fat mozzarella cheese and 2 ounces shredded low-fat Cheddar cheese
Prepare the rice using the package directions, omitting the salt and margarine. Set aside.
Meanwhile, in a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion, mushrooms, carrot, cumin, and red pepper flakes for 5 minutes or until the vegetables begin to lightly brown, stirring frequently. Stir in the beans, chiles, cilantro, and salt.
Cook for 1 minute, or until the beans are heated through, stirring frequently.
Remove from the heat. Stir in the rice and cheese.
Nutrition Per Serving:
Calories 274; Total Fat 7.0 g; Saturated Fat 3.5 g; Trans Fat 0.0 g; Cholesterol 15 mg; Sodium 505 mg; Carbohydrates 37 g; Fiber 6 g; Sugars 7 g; Protein 15 g