Be sure to save room for your entree—you just might be tempted to eat all of this filling side dish in one sitting!
—BARB MUSGROVE FORT ATKINSON, WI
PREP: 10 MIN. • COOK: 25 MIN. • MAKES: 5 SERVINGS
1 pound lean ground beef (90% lean)
1 can (15 ounces) black beans, rinsed and drained
1 can (14 1/2 ounces) diced tomatoes with mild green chilies, undrained
1 1/3 cups frozen corn, thawed
1 cup water
1/4 teaspoon salt
1 1/2 cups instant brown rice
In a large saucepan, cook beef over medium heat until no longer pink; drain. Stir in the beans, tomatoes, corn, water and salt. Bring to a boil. Stir in rice; return to a boil. Reduce heat; cover and simmer for 5 minutes. Remove from the heat; let stand, covered, for 5 minutes.
PER SERVING 1 1/4 cups equals 376 cal., 9 g fat (3 g sat. fat), 56 mg chol., 647 mg sodium, 47 g carb., 7 g fiber, 26 g pro. Diabetic Exchanges: 3 starch, 3 lean meat, 1 vegetable.
Draining Reduces Salt
Draining canned beans helps remove excess salt from your dish. If you choose not to drain them, be sure to adjust the salt level in your recipe.