Low-fat Beans and Rice

Low-Fat Beans and Rice Recipe from Mexico

Region / culture: Mexico | Preparation time: 10 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

This Low-fat Beans and Rice recipe is a simple and delicious dish that is perfect for a quick and healthy meal. Packed with protein and fiber, this recipe is sure to keep you satisfied and energized throughout the day.

History

Beans and rice have been a staple in many cultures for centuries. This dish is a popular choice for those looking for a budget-friendly and nutritious meal. The combination of beans and rice provides a complete protein source, making it a great option for vegetarians and vegans.

Ingredients

brown or white rice
canned black beans
mild or medium salsa

How to prepare

Cook the rice in water according to the package instructions, without adding any seasoning such as butter or salt.
Rinse the beans in a colander.
Combine the beans with the cooked rice.
Add enough salsa to the rice and beans mixture to give it a colorful appearance.
Serve the dish over a bed of lettuce or enjoy it on its own.

Variations

Add diced bell peppers or corn for added flavor and texture.
Top with avocado slices or a dollop of Greek yogurt for a creamy finish.
Use quinoa instead of rice for a gluten-free option.

Cooking Tips & Tricks

Be sure to rinse the beans before adding them to the rice to remove any excess sodium.

- Feel free to customize this recipe by adding your favorite vegetables or spices.

- For added flavor, try using homemade salsa or adding fresh herbs like cilantro.

Serving Suggestions

Serve this dish over a bed of lettuce for added freshness, or enjoy it on its own as a satisfying meal.

Cooking Techniques

Be sure to rinse the beans before adding them to the rice to remove excess sodium.

- Cook the rice according to package instructions for best results.

- Mix the beans and rice gently to avoid mashing the beans.

Ingredient Substitutions

Use any type of beans you prefer, such as kidney beans or pinto beans.

- Swap out the salsa for diced tomatoes or a homemade tomato sauce.

- Use cauliflower rice for a low-carb option.

Make Ahead Tips

This dish can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat in the microwave or on the stovetop before serving.

Presentation Ideas

Serve this dish in a colorful bowl or on a decorative plate for a visually appealing presentation. Garnish with fresh herbs or a sprinkle of cheese for added flavor.

Pairing Recommendations

Pair this Low-fat Beans and Rice recipe with a side salad or steamed vegetables for a complete and balanced meal. A side of crusty bread or tortilla chips would also complement this dish nicely.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through before serving.

Nutrition Information

Calories per serving

Each serving of this Low-fat Beans and Rice recipe contains approximately 250 calories, making it a light and satisfying meal option.

Carbohydrates

This dish is a great source of carbohydrates, providing energy to fuel your day. The brown or white rice in this recipe is a complex carbohydrate that will keep you feeling full and satisfied.

Fats

This recipe is low in fat, making it a healthy option for those looking to reduce their fat intake. The beans provide a small amount of healthy fats, while the salsa adds flavor without adding extra fat.

Proteins

Beans are a great source of plant-based protein, making this dish a satisfying and nutritious option. The combination of beans and rice provides a complete protein source, making it a great option for vegetarians and vegans.

Vitamins and minerals

This dish is packed with vitamins and minerals, including iron, potassium, and folate. Beans are a great source of iron, which is important for oxygen transport in the body. Rice provides potassium, which is essential for heart health.

Alergens

This recipe is free of common allergens like dairy, nuts, and gluten. However, be sure to check the ingredients in your salsa to ensure it is allergen-free.

Summary

Overall, this Low-fat Beans and Rice recipe is a nutritious and balanced meal option. It is low in fat, high in protein and fiber, and packed with vitamins and minerals.

Summary

This Low-fat Beans and Rice recipe is a simple and nutritious meal option that is perfect for a quick and healthy dinner. Packed with protein, fiber, and vitamins, this dish is sure to become a new favorite in your meal rotation. Enjoy the flavors of beans, rice, and salsa in this satisfying and delicious dish.

How did I get this recipe?

The memory of finding this recipe for the first time is still fresh in my mind. It was many years ago, when I was just a young girl, eager to learn all the secrets of cooking from my mother. We lived in a small village where food was scarce, and we had to make do with whatever ingredients we could find. One day, my mother came home with a bag of beans and a sack of rice, and told me she had a new recipe to try.

I watched as she soaked the beans overnight and cooked them with some onions, garlic, and spices. The aroma that filled the kitchen was heavenly, and I couldn't wait to taste the finished dish. When she finally served me a plate of beans and rice, I took my first bite and was blown away by the flavors. It was simple, yet so delicious and satisfying.

I asked my mother where she had learned to make such a wonderful dish, and she told me that she had picked up the recipe from a friend who had visited from a neighboring village. She explained that this recipe was a traditional dish in their region, and it was not only delicious but also very nutritious and healthy. I was fascinated by the idea of combining beans and rice to create a complete meal, and I knew that this recipe would become a staple in our household.

As the years went by, I continued to refine the recipe, adding my own twist to it. I learned to use different types of beans, and experimented with various spices and herbs to enhance the flavors. I also discovered that by using low-fat ingredients, I could make this dish even healthier without compromising on taste. It became a family favorite, and I would often make it for special occasions and gatherings with friends.

One day, a neighbor who had tried my beans and rice asked me for the recipe. I was hesitant at first, as I had never shared my cooking secrets with anyone before. But seeing the joy and satisfaction on her face as she enjoyed the dish, I knew that I had to pass on this recipe to others. I wrote down the ingredients and instructions for her, and she was thrilled to be able to make it herself.

Over the years, I have shared this recipe with many others, and it has become a beloved dish in our community. I have taught my grandchildren how to make it, passing down the tradition from generation to generation. I have also shared it with friends and neighbors, who have all raved about its delicious taste and healthy ingredients.

As I sit here now, reminiscing about the first time I made this recipe, I am filled with a sense of pride and joy. Cooking has always been a passion of mine, and being able to create something that brings happiness to others is truly rewarding. I am grateful for the knowledge and skills that I have acquired over the years, and I am honored to be able to share them with others.

So if you ever find yourself in need of a comforting and nutritious meal, look no further than my low-fat beans and rice recipe. It may be simple, but it is a true testament to the power of good food and the joy of sharing it with others. Enjoy!