Ingredients

  • 1 Tbsp. olive oil
  • 1/2 cup chopped onions
  • 1/2 cup chopped mushrooms
  • 1 15-ounce can of red kidney beans, drained and rinsed very well
  • 1 3/4 cup low sodium/fat chicken broth
  • 10 ounce frozen corn
  • 1 cup chunky salsa
  • 1/2 cup dry lentils, rinsed
  • 1 cup broccoli and zucchini, diced
  • 1/2 tsp. chili powder
  • 1/2 tsp. garlic powder

Directions

  1. Brown onions in olive oil and then add everything in order. Simmer for 20-30 minutes or until rice is tender. Can be served in a tortilla and/or with salad.

Food Exchanges: 2 Starch, 1/2 Fat, 1 1/2 Lean Meat

Nutritional Info (per serving):
Makes 4 Servings
Carbohydrate: 35g
Protein: 12g
Fat: 4g

Recipe provided courtesy of Marci Sloane, MS, RD, LD/N, CDE, who is a registered and licensed dietitian/nutritionist and certified diabetes educator with a degree in Nutrition and Physiology from Teachers College at Columbia University. Marci is the author of The Diet Game: Playing for Life!

Marci Sloane

Marci Sloane, MS, RD, LD/N, CDE, is a registered and licensed dietitian/nutritionist and certified diabetes educator. She grew up in NYC where she graduated with a degree in Nutrition and Physiology from Teachers College at Columbia University.

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