Black Beans and Rice plus Vegetables
a good vegetarian optional, chili type meal
high in protein, iron, and vitamins
low in fat
cheap and easy
Sauté one minced onion in 2 Tablespoons of olive oil
Sauté one cup raw rice in same oil after onions soften
Add one 1 pound can of black beans
Add one 1 pound can of chopped tomatoes
Add one teaspoon each of white pepper and salt
Add 1 pinch saffron(optional) can also use Bay Leaf
Add 3 cups broth or chicken or vegetable broth
Add 1 cup corn kernels (fresh if possible): good way to use up left over corn on the cob
Add 3 cups chopped fresh spinach or 1 pound frozen
Bring to a boil, cover then simmer until rice is done, about 20"
Serve with grated cheese or sour cream if low fat is not important (optional)
Serves 4