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For Some Variation Try Spiced Black Beans

Merri Lou Dobler Correspondent

Billboards around town and grocery bags at Rosauers proclaim the message of National Nutrition Month, “Eat Right America,” with this year’s theme, “Enjoy the Variety of Food Choices.”

Test your nutrition knowledge with the following questions from The American Dietetic Association:

According to the Food Guide Pyramid, a serving of meat should be approximately the size of:

A) a deck of cards

B) a paperback book

C) a matchbox

D) a softball

Answer: A - a deck of cards. Two to three ounces of cooked lean ground beef constitutes one serving.

In order to eat healthfully, you must avoid:

A) movie popcorn

B) deli sandwiches

C) Chinese food

D) Italian food

E) all of the above

F) none of the above

Answer: F. Any food choice can fit into a healthful eating style if consumed in moderation along with a balanced variety of other foods.

Eating a variety of foods is important because:

A) you’re bound to eat something that’s good for you eventually

B) that’s the best way to obtain essential nutrients

C) it’s the law

Answer: B. Eating a variety of foods from the five food groups is a great - and enjoyable - way to get the 40 or so essential nutrients everyone needs.

Take a break from your everyday menus and try something different, such as today’s Cumin-Spiced Black Beans. Fix a quick spinach salad topped with mushrooms and low-fat dressing, warm up some whole-grain rolls and serve the beans with or over rice for a dinner that’s different and delicious.

Cumin-Spiced Black Beans

Adapted from “Quick & Healthy” (Rodale Press).

1 teaspoon olive oil

1 onion, chopped

1 sweet red pepper, chopped

1 teaspoon prepared ground garlic

1 (15-ounce) can black beans, rinsed and drained

1 (15-ounce) can low-sodium corn, drained

1/2 cup reduced-fat chicken broth or vegetable broth

2 tablespoons fresh lemon juice

1 teaspoon ground cumin

Cilantro sprigs for garnish

In a nonstick skillet, heat oil, then add onions, peppers and garlic. Cook, stirring often, until tender, about 5 minutes.

Add beans, corn, broth, juice and cumin. Cook, stirring often, until liquid is reduced by half, 8 to 10 minutes. Garnish with cilantro.

Yield: 4 servings.

Nutrition information per serving: 149 calories, 2.4 grams fat (14 percent fat calories), no cholesterol, 315 milligrams sodium, 6.3 grams dietary fiber.

, DataTimes MEMO: The goal of Five and Fifteen is to find recipes where you can do the shopping in five minutes and the cooking in 15. Merri Lou Dobler, a registered dietitian and Spokane resident, welcomes ideas from readers. Write to Five and Fifteen, Features Department, The Spokesman-Review, P.O. Box 2160, Spokane, WA 99210.

The following fields overflowed: SUPCAT = COLUMN, RECIPE - Five and Fifteen

The goal of Five and Fifteen is to find recipes where you can do the shopping in five minutes and the cooking in 15. Merri Lou Dobler, a registered dietitian and Spokane resident, welcomes ideas from readers. Write to Five and Fifteen, Features Department, The Spokesman-Review, P.O. Box 2160, Spokane, WA 99210.

The following fields overflowed: SUPCAT = COLUMN, RECIPE - Five and Fifteen