Rice-Bean Dish Fits Into Any Eating Plan

Say you were stuck on a desert island and could have your most favorite foods. What would they be?

Most likely, the choices would include pizza, pasta, chicken, ice cream, chocolate and french fries. Those were the most popular picks in a recent survey by The American Dietetic Association’s Consumer Nutrition Hot Line.

And in keeping with March’s National Nutrition Month theme of “All Foods Can Fit,” you don’t have to give up those favorite foods. They can be part of healthy eating when consumed in moderation.

Here are some additional guidelines for making healthy choices:

Be sensible: Enjoy all foods, just don’t overdo it.

Be active: Walk the dog, don’t just watch the dog walk.

Be flexible: Balance what you eat and your physical activity over several days. Don’t worry about just one meal or one day.

Be adventurous: Expand your food repertoire to include a variety of foods.

Be realistic: Make small gradual changes. Small steps work better than giant leaps.

Take a leap in taste with this recipe that uses the zesty combination of diced avocado with lime juice. Mixed with instant rice, canned kidney beans and a little red jalapeno chili (or, in my family’s case, a slightly cooler yellow pepper), you’ve got a meal that’s healthy and fits into anyone’s eating plan. Reduce sodium by using low-sodium canned chicken broth and beans.

Rio Grande Rice and Beans

From “Betty Crocker Pasta, Rice & Beans” (General Mills).

1 (14-ounce) can chicken broth

1-1/2 cups uncooked instant rice

1/4 teaspoon pepper

1 (16-ounce) can kidney beans, rinsed and drained

3 medium green onions, sliced (1/3 cup)

1 red jalapeno or other small chili pepper, seeded and finely chopped

1 medium avocado, diced

2 teaspoons lime juice

Lime slices, if desired for garnish

Heat broth to boiling in 2-quart saucepan. Stir in rice and pepper; remove from heat. Cover and let stand 5 minutes or until liquid is absorbed.

Fluff rice with fork. Stir in beans, onions and chili. Mix avocado and lime juice; gently fold into rice. Garnish with lime slices.

Yield: 6 servings.

Nutrition information per serving: 190 calories, 5 grams fat (24 percent fat calories), no cholesterol, 33 grams carbohydrate, 8 grams protein, 520 milligrams sodium.

, 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.

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