Black beans and rice

Preparation time: 20 minutes

 

1 (15-ounce) can black beans, rinsed and drained
1 (12-ounce) jar thick and chunky mild salsa
1 (8 3/4-ounce) can no-salt-added corn, drained
4 cups cooked brown rice
1 cup (4 ounces) shredded Monterey Jack cheese

Combine black beans, salsa, and corn in a saucepan and warm over medium heat until bubbly (approximately 10 minutes). Spoon 1/2 cup bean mixture over 1/2 cup hot, cooked rice. Sprinkle with 2 tablespoons of cheese and serve.

Yield: 8 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
  Calories: 334
  Carbohydrate: 59 g
  Protein: 11 g
  Fat: 6 g
  Saturated fat: 2 g
  Sodium: 444 mg
  Fiber: 4 g
  Exchanges per serving: 3 1/2 starch, 1/2 whole milk
  Carbohydrate choices: 4

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

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