To jazz up black beans and rice, add the exciting flavors of rich olive oil, tangy lime juice, and assertive garlic.

　　

Ingredients

serves 4, 1 1/2 cups per serving

　　2 cups uncooked instant brown rice

　　1/4 cup lime juice

　　2 tablespoons plus 2 teaspoons olive oil (extra-virgin preferred)

　　1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced

　　1/2 teaspoon salt

　　1 15-ounce can no-salt-added black beans, rinsed and drained

　　2 tablespoons finely snipped fresh cilantro (optional)

　　

Step 1

In a medium saucepan, prepare the rice using the package directions, omitting the salt and margarine.

　　

Step 2

Meanwhile, in a small bowl, whisk together the lime juice, oil, garlic, and salt.

　　

Step 3

Stir the beans into the cooked rice. Drizzle with the lime juice mixture. Stir in the cilantro.

　　

Black Bean and Rice Salad

Step 4

Prepare the rice as directed above. Spread in a thin layer on a baking sheet. Let cool for 5 to 8 minutes, stirring occasionally. Increase the lime juice to 1/4 cup plus 2 tablespoons. Increase the salt to 1/2 plus 1/8 teaspoon. Add 1 cup chopped red or green bell pepper when stirring in the beans. (serves 4, 1 3/4 cups per serving)

　　

nutrition information

Step 5

(Per Serving)

　　

Step 6

Calories: 346

　　

Step 7

Total Fat: 10.5g

　　

Step 8

Saturated: 1.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 1.5g

　　

Step 11

Monounsaturated: 7.0g

　　

Step 12

Cholesterol: 0mg

　　

Step 13

Sodium: 301mg

　　

Step 14

Carbohydrates: 52g

　　

Step 15

Fiber: 6g

　　

Step 16

Sugars: 4g

　　

Step 17

Protein: 10g

　　

Step 18

Dietary Exchanges

　　

Step 19

3 1/2 Starch

　　

Step 20

1 1/2 Fat

　　

Black Bean and Rice Salad

Step 21

(Per Serving)

　　

Step 22

Calories: 355

　　

Step 23

Total Fat: 10.5g

　　

Step 24

Saturated: 1.5g

　　

Step 25

Trans: 0.0g

　　

Step 26

Polyunsaturated: 1.5g

　　

Step 27

Monounsaturated: 7.0g

　　

Step 28

Cholesterol: 0mg

　　

Step 29

Sodium: 375mg

　　

Step 30

Carbohydrates: 55g

　　

Step 31

Fiber: 7g

　　

Step 32

Sugars: 5g

　　

Step 33

Protein: 10g

　　

Step 34

Dietary Exchanges

　　

Step 35

3 1/2 Starch

　　

Step 36

1 1/2 Fat

　　American Heart Association Quick & Easy Meals