Tex-Mex Pilaf

Name: Tex-Mex Pilaf
Ingredients: 2 teaspoons olive oil; 1/2 cup chopped onion; 1 15-ounce can no-salt-added kidney beans, rinsed and drained; 1 1/4 cups low-sodium vegetable broth or water; 1 cup uncooked brown rice; 1 cup fresh or frozen whole-kernel corn; 1 cup chunky salsa (lowest sodium available); 1/4 cup uncooked lentils, sorted for stones and shriveled lentils and rinsed; 1/4 cup chopped red bell pepper; 1/2 teaspoon chili powder, or to taste; 1/4 teaspoon crushed red pepper flakes, or to taste; Dash of garlic powder

12 ingredients

23 steps

Ingredients

2 teaspoons olive oil
1/2 cup chopped onion
1 15-ounce can no-salt-added kidney beans, rinsed and drained
1 1/4 cups low-sodium vegetable broth or water
1 cup uncooked brown rice
1 cup fresh or frozen whole-kernel corn
1 cup chunky salsa (lowest sodium available)
1/4 cup uncooked lentils, sorted for stones and shriveled lentils and rinsed
1/4 cup chopped red bell pepper
1/2 teaspoon chili powder, or to taste
1/4 teaspoon crushed red pepper flakes, or to taste
Dash of garlic powder

Directions

1

In a medium saucepan, heat the oil over medium-high heat, swirling to coat the bottom.
2

Cook the onion for 2 minutes, or until soft, stirring occasionally.
3

Stir in the remaining ingredients.
4

Increase the heat to high and bring to a boil.
5

Reduce the heat and simmer, covered, for 40 minutes, or until the lentils and rice are cooked through.
6

If you want a nonvegetarian version of this dish, substitute fat-free, low-sodium chicken broth for the vegetable broth and add a little chopped skinless chicken or lower-sodium, low-fat ham with the other ingredients.
7

(Per Serving)
8

Calories: 391
9

Total Fat: 4.0g
10

Saturated: 0.5g
11

Trans: 0.0g
12

Polyunsaturated: 1.0g
13

Monounsaturated: 2.5g
14

Cholesterol: 0mg
15

Sodium: 263mg
16

Carbohydrates: 75g
17

Fiber: 9g
18

Sugars: 7g
19

Protein: 16g
20

Dietary Exchanges
21

4 1/2 Starch
22

1 Vegetable
23

1 Very Lean Meat