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Lunch Box Chili Rice and Beans

Makes 1 serving

Here ís a quick, portable lunch that ís low in fat and packed with fiber (an incredible 15.4 g!) and essential nutrients. It ís guaranteed to perk up your lunch-time tastebuds. The idea is to pack up the ingredients you need for this meal the night before and, if you have access to a microwave, cook the meal at work or school. Besure to pack this dish in an insulated lunch bag with a small ice-pack.

  
1 cup cooked rice 250 mL
3/4 cup canned kidney beans, rinsed and drained 175 mL
1/2 cup frozen corn 125 mL
1/2 to 3/4 cup chopped fresh tomato(about 1 medium) 125 to 175 mL
1/4 cup diced green bell pepper 50 mL
2 tbsp finely chopped onion 25 mL
1/4 to 1/2 tsp chili powder 1 to 2 mL
  1. In a container combine rice, beans, corn, tomato, green pepper, onion and chili powder. Stir until combined.
  2. Microwave on High, loosely covered, for 2 to 3 minutes or until hot. Stir before serving.

© Great Food. Dietitians of Canada. 2000. Published by Robert Rose Inc.

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Tips

Substitute canned diced or stewed tomatoes when fresh tomatoes are unavailable. This recipe can easily be doubled for a main meal. Margarine and yogurt containers, plastic children’s dishes and polystyrene foam containers are not appropriate for cooking and reheating in the microwave. These types of containers may release chemicals into foods when heated.

Nutrients per serving

Calories 429
Fat 1.9 g
Saturated Fat 0.4 g
Sodium 466 mg
Protein 15 g
Carbohydrate 90 g
Fiber 14 g

Very High in: vitamin C, niacin, folacin, magnesium, fibre

High in: thiamine, vitamin B6, pantothenic acid, iron, zinc

Source of: vitamin A, riboflavin, calcium

Diabetes Food Choice Values Per Serving:
6 Carbohydrate
2 Meat & Alternatives

Copyright © Dietitians of Canada 2012. All rights reserved.