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
- 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 SloaneMarci 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.
For over a decade, Marci managed a Diabetes and Nutrition Education Center at a multi-bed hospital in South Florida and has been counseling people on healthy eating, weight loss, and managing diseases and conditions such as: diabetes, pre-diabetes, healthy eating, heart disease, weight loss, high cholesterol, high triglycerides, hypertension, hypoglycemia and a host of other nutrition-related diseases.
Marci is an American Diabetes Association Valor Award recipient and lectures frequently to the public and healthcare professionals. Marci was a featured panelist for the Sun-Sentinel's "Let's Take It Off" weight loss program, was highlighted in the Palm Beach Post: Meet Your Neighbor, "Woman's book on healthy eating uses humor as a key ingredient" and was a participant in their Diabetes Series in 2007. Marci Sloane is a member of the American Diabetes Association’s Health Professional Committee.
Leave A Comment