If you have time, make your brown rice from scratch. Use chicken broth instead of water to amp up the flavor. It will take about 45 minutes. In a pinch, instant brown rice is OK.

Ingredients

• 1 tablespoon olive oil

• 1 onion, chopped

• 1 bell pepper, seeded and chopped

• 2 cups hot cooked brown rice

• 2 cups cooked red beans (kidney, pinto, or other of your choice)

• 1/2 cup chopped fresh cilantro

Directions

Heat olive oil in a large pan. Saute onion and bell pepper. Add hot brown rice and beans. Stir in cilantro. When everything is heated through, serve immediately.

Options: A splash of hot sauce or vinegar can personalize your dish without adding calories or fat.

Serves 4

Each serving contains about 274 calories, 11 g protein, 5 g fat, 0 mg cholesterol, 48 g carbohydrates, 10 g fiber, and 6 mg sodium.