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Beans in a Forest

Nutrition Information
Calories: 300
Total Fat: 0g
Saturated Fat: 0g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 280mg
Carbohydrates: 56g
Dietary Fiber: 10g
Sugars: 7g
Protein: 13g
Vitamin A: 1250iu (25%)
Vitamin C: 126mg (210%)
Calcium: 100mg (10%)
Iron: 3.6mg (20%)

Yield: 4. 2 cups per serving

This recipe for red beans and rice is topped with a forest of steamed broccoli.

1 cup brown rice
1-8 ounce can no-added-salt tomato sauce
1/2 cup sliced green onion
1-8 ounce can kidney beans, undrained
2 cups water
1/4 tsp each: fennel seed, thyme, garlic powder
pinch of cayenne pepper
4 cups broccoli florets

Preheat oven to 350º. Place brown rice, tomato sauce, green onion, kidney beans, water and seasonings in a large casserole or Dutch oven. Bring to a boil, cover and place in the oven until the rice is done and most of the liquid has evaporated - about 30-40 minutes.
Meanwhile, when rice is almost done, steam broccoli florets until tender. Serve broccoli florets over the top.

Total Preparation & Cooking Time: 45 min. (5 Prep, 40 Cook)

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