Spicy Rice and Beans (Diabetic cooking)

     Quick and easy. Spiciness can be tamed if desired by using half of the amount of cumin, coriander and chili powder. Eliminating the jalapeno pepper tames it even more.

Makes 7 cups

• 1 cup (250 ml) chopped onions
• 3 garlic cloves, minced
• ½ cup (125 ml) chopped celery
• 1 jalapeno pepper, seeded and finely diced
• 1 tablespoon (15 ml) canola oïl
• 1 teaspoon (5 ml) ground cumin
• 1 teaspoon (5 ml) ground coriander
• 2 teaspoons (10 ml) chili powder
• 1½ cups (375 ml) long grain brown rice, uncooked
• ½ cup (125 ml) grated carrot
• 2¾ cups (675 ml) water
• 1 tablespoon (15 ml) vegetable bouillon powder
• 1 bay leaf
• 1-14 oz can of red beans, drained
• 1 cup (250 ml) chopped tomato
• ½ cup (125 ml) kernel corn, fresh or frozen
• 1 tablespoon (15 ml) chopped fresh cilantro
• 2 tablespoons (30 ml) chopped fresh parsley

1. Sauté onion, garlic, celery and jalapeno pepper in canola oïl in a large non-stick frying pan for 3 minutes, stirring occasionally ; add cumin, coriander, chili powder and rice and cooked on medium, stirring occasionally, until golden.
2. Stir in carrot, water, bouillon powder and bay leaf ; cover and simmer on medium-low for 20 minutes.
3. Stir in beans, tomato and corn ; cover and heat for 15-20 minutes until liquid is absorbed.
4. Remove and discard bay leaf.
5. Stir in cilantro and 1 tablespoon (15 ml) parsley.
6. Garnish with remaining parsley.

Nutrition information
1 cup (250 ml)
253 calories ; 4 g Total fat (0.5 g Sat., 0.2 mg Cholesterol) ; 356 mg Sodium ; 8 g Protein ; 48 g Carbohydrate ; 5 g Dietary fiber.

BON APPÉTIT