eat for healthl logoHearty Rice Skillet (Serves 4)
http://healthvermont.gov/eatforhealth/

  • 1 – 15 ounce can black beans, chic peas, or kidney beans, rinsed and drained.
  • 1 – 14 1⁄2 ounce can diced tomatoes, no added salt
  • 2 cups frozen mixed vegetables
  • 1 cup water
  • 3⁄4 cup quick-cooking brown rice, uncooked
  • 1⁄2 teaspoon dried thyme or dill weed, crushed
  • 4-5 dashes bottled hot pepper sauce (optional)
  • 1 – 10 3⁄4 ounce can condensed tomato soup, low sodium
  • 1⁄2 cup shredded mozzarella or cheddar cheese, low fat (2 ounces)

Directions:
1. In a large skillet stir together beans, undrained tomatoes, vegetables, water, uncooked rice, thyme, or dill weed, and, if desired, hot pepper sauce.
2. Bring to a boil; reduce heat. Cover and simmer for 12 to 14 minutes or until rice is tender.
3. Stir in soup; heat through.
4. Before serving, sprinkle with cheese.

Nutrition info for 1 serving:
Calories: 260 • Protein: 14 g • Total Fat: 3 g • Saturated Fat: 1 g • Cholesterol: 3 mg
Carbohydrates: 45 g • Sodium: 480 mg