Chili-cumin rice and bean skillet supper
0
- Prep Time15 min
- Total Time15 min
- Makes8 to 10 servings
Ingredients
1 tbsp vegetable oil
1 large onion, peeled and chopped
1 large garlic clove, minced
2 green bell peppers, seeded and chopped
4 tsp chili powder
2 tsp ground cumin
1 1/2 tsp salt
1/4 tsp cayenne pepper
1 1/2 cups uncooked long-grain rice
2 1/2 cups water
2 540-mL cans tomatoes, including juice
540-mL can black or Romano beans, drained and rinsed, or 2 cups cooked beans
2 cups frozen or canned corn kernels
Instructions
Heat oil in a large saucepan over medium heat. Add onion, garlic and half of the peppers. Stir occasionally for 5 minutes. Add spices. Stir constantly, for about 1 minute.
Add rice, stirring until coated. Stir in water and tomatoes, including juice. Bring to a boil, stirring frequently. Reduce heat to low, cover and barely simmer for 20 minutes. Add drained beans, remaining peppers and corn. Cover and continue cooking until rice is done as you like it, from 15 to 20 minutes.
Nutrition (per serving)
Calories 215, Protein 7.4g, Carbohydrates 43g, Fat 2.3g, Fibre 4.7g, Sodium 536mg.
This high-fibre, low-fat vegetarian dish will serve a crowd! Pass bowls of chopped fresh coriander and grated cheddar plus a big basket of crisp tortilla chips.
Meat option
Heat oil in saucepan. Crumble in 1/2 pound (250 g) lean ground beef or chicken. Increase heat to medium-heat. Sauté meat, stirring frequently, until it picks up some browning, about 5 minutes. Then add onion, garlic, peppers. Reduce heat to medium and continue with recipe.
