Mexican-Style Rice and Beans image

B vitamins and folate optimize your baby’s cell, brain, and nervous system development.

SERVES 6

THIS new recipe for Mexican-style rice is a winner among family and friends. The squeeze of fresh lime and cilantro brighten the dish. Lots of ingredients are listed here, but many of them are spices. So, give it a try; you’ll be really happy you did. Leftovers keep for three days refrigerated and can be frozen for one month.

2 tablespoons olive oil

1 onion, chopped

2 garlic cloves, minced

1 tablespoon minced fresh or jarred serrano or jalapeño chiles (optional)

1 teaspoon roasted ground cumin

1 teaspoon dried oregano

1 teaspoon paprika

Pinch of red pepper flakes (optional)

1½ cups long-grain white rice

1 (14.5-ounce) can diced tomatoes, or 1½ cups diced ripe tomatoes

½ teaspoon salt, or to taste

¾ cup canned black beans, or any kind of canned bean, drained and rinsed

Grated zest and juice of 1 lime, or to taste

3 tablespoons chopped fresh cilantro

• In a large saucepan, heat the olive oil over medium heat until hot. Add the onion, garlic, and chiles and sauté, stirring occasionally, for 3 minutes. Add the cumin, oregano, paprika, and red pepper flakes, if using, and sauté for 30 seconds longer, then add the rice and sauté, stirring, for 2 minutes.

• Mix in the tomatoes, add 1½ cups of water and the salt, then stir and bring to a boil. Lower the heat and gently simmer, covered, for 15 to 20 minutes, or until the rice is tender and all the water has been absorbed. Remove from the heat, stir in the black beans, and let stand, covered, for 10 minutes. Adjust the seasoning, then add the lime zest and juice. Sprinkle with the cilantro and serve.

Meal ideas

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based (Chili-Rubbed Pork Chops, here)

• Green salad or vegetable

• Reduced-fat milk or yogurt

• Fresh fruit

Meal ideas and tips for diabetes

• Reduce your portion size, if necessary.

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based (above)

• Green salad

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

⅔ cup rice and beans: Calories: 258 cals; Protein: 6 g; Carbohydrates: 47 g; Fat: 5 g; Fiber: 4 g; Sodium: 200 mg; Niacin: 4 mg; Thiamine: 0.4 mg; Folate: 152 mcg; Copper: 0.2 mg; Manganese: 0.7 mg; 3 CARBS