MPN™ Chili Rice Pot

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.