MPN™ Chili Rice Pot

- a Brain Healthy Recipe[1]-

 

YIELD: 4 SERVINGS

 

  INGREDIENTS                                                                      AMOUNT

Brown rice, instant 1 cup
Black beans, drained and rinsed 3 times to remove 30% of the salt.  Better to cook your own black beans to avoid 95% of salt.* 1 cup
Tomatoes, diced, no salt added 1 can – 8 ounces
Onion, minced, dried  3 TBsp
Water 1 cup
Chili powder ½ tsp
Oregano ½ tsp
Cumin ½ tsp
Cinnamon (Saigon/ Vietnamese cinnamon preferred) ½ tsp

 

METHOD:

  1. Combine all ingredients in a medium-sized pot.
  2. Cover and cook on low-medium heat, for 15-30 minutes, until rice is tender.
  3. Stir and serve hot.

 

*Sodium is reduced to less than 50mg per serving when you soak and cook beans starting with dry beans.  Soak beans overnight in 2-3 times volume of water for given volume of beans; cook in same water for 1 hour or more until tender.  Recommend using 1 tsp each ginger and/or Kombu seaweed in cooking water to make beans more digestible.

 

 

Nutritional Information Per each 1 ½ cup serving: 188 calories, 0.9 g fat, 0.2 g saturated fat, 0 g trans fat, 0 mg cholesterol, 248 mg sodium (using canned beans; less than 50 mg using self-cooked beans), 7.5 g fiber, 7.5 g protein.   Diabetic exchange: 3 starch, ½ lean meat.



[1] Adapted by Nancy Emerson Lombardo, Ph.D. following Memory Preservation Nutrition® program from 2005 Food & Health Communications, http://www.foodandhealth.com. Selected by Cheryl Franchi, MS, MBA, RD, CSG, LD, FADA.

© 2012 Nancy Emerson Lombardo Ph.D., and colleagues, HealthCare Insights, LLC   All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, Photocopying, recording or otherwise, without prior written permission of HealthCare Insights, LLC.  Direct correspondence to Nancy Emerson Lombardo, Ph.D.  nemerson@healthcareinsights.net   978-621-1926

 

MEMORY PRESERVATION NUTRITION® provided by BRAIN HEALTH AND WELLNESS CENTER® OF HEALTHCARE INSIGHTS, LLC

HCI P.O. Box 2683, Acton, MA 01720          www.healthcareinsights.net

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