- 8
Ingredients
- 2 tsp olive oil
- 10 ounce package frozen whole kernel corn, thawed
- 1 Tbs butter
- 1 cup chopped green onions
- 11/2 cups uncooked brown rice
- 1 tsp ground cumin
- 1 tsp minced garlic
- 2 cups fat-free, less-sodium chicken broth
- 1/8 tsp freshly ground black pepper
- dash of salt
- 14.5 ounce can diced tomatoes with chiles, undrained
- 15 ounce can black beans, rinsed and drained
- 1/2 cup freshly chopped cilantro
- 1 Tbs fresh lime juice
Preparation
Step 1
1. Heat oil in a medium saucepan over medium-high heat. Add corn to pan; cook 10 minutes or until corn starts to brown, stirring occasionally. Remove from pan; set aside.
2. Melt butter in pan. Add onions; sauté 5 minutes or until tender. Stir in rice, cumin and garlic; cook 1 minute. Add chicken broth, pepper, salt, and diced tomatoes to pan; bring to a boil. Cover, reduce heat, and simmer for 45 minutes, stirring occasionally. Remove from heat; stir in reserved corn and beans. Cover and let stand 10 minutes. Stir in cilantro and juice.
Servings: 8
Nutritional Information
Per Serving
Calories 244
Calories from Fat 36
Total Fat 4g
Saturated Fat 1g
Cholesterol 4mg
Sodium 627g
Potassium 446mg
Carbohydrates 46g
Dietary Fiber 6g
Sugar 2g
Net Carbs 40g
Protein 8g