Beans And More(Low-Fat, High Fiber)
A hearty, low-fat, high-fiber bean dish with savory tomatoes and herbs, perfect for a quick, nutritious dinner paired with rice and a fresh salad.
Ingredients
Instructions
- Saute onion, green pepper, and garlic in 2 teaspoons oil in a large skillet.
- Add chicken broth, water, oregano, and crushed tomatoes. Simmer for 10 minutes.
- Add kidney beans and simmer for an additional 10 minutes.
- Serve over cooked rice, using 1/2 cup rice per serving.
- Add a large tossed salad with nonfat dressing and fruit for dessert.
Tips & Substitutions
For added flavor, consider using vegetable broth instead of chicken broth, and feel free to substitute the red kidney beans with black beans or chickpeas for a different taste. If you're looking for a bit of heat, adding a chopped jalapeño can enhance the dish. To save time, you can use pre-chopped vegetables. This dish is low-fat and high-fiber, making it a healthy choice.
Serving Suggestions
Serve the beans over cooked rice, using 1/2 cup of rice per serving. This dish pairs beautifully with a large tossed salad topped with a nonfat dressing and fresh fruit for dessert. For a complete meal, consider including crusty whole-grain bread or a side of steamed vegetables for extra nutrition.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm it in a skillet over medium heat, or microwave in 1-minute intervals until heated through. If the mixture thickens, add a splash of water or broth to reach your desired consistency.
Nutrition & Diet Analysis (per serving)
Each serving of Beans And More(Low-Fat, High Fiber) contains roughly 154 calories, with 7g protein, 34g carbohydrates, and 2g fat. It is an excellent source of vitamin C (116% of the Daily Value), iron (64% of the Daily Value), and dietary fiber (60% of the Daily Value), and a good source of potassium and protein. It also contributes 17g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this recipe vegetarian?
Absolutely! Simply replace the chicken broth with vegetable broth and you can enjoy a fully vegetarian version without sacrificing flavor. The beans already provide a good amount of protein and fiber, making it a hearty meal.
How can I make this dish spicier?
To add some heat, consider incorporating crushed red pepper flakes or a diced jalapeño during the sautéing step. You can also stir in some hot sauce at the end to suit your taste preferences.
What can I serve as a side dish?
This dish pairs wonderfully with a fresh garden salad or steamed vegetables. You might also consider serving it alongside crusty whole-grain bread or even a light soup to create a balanced and satisfying meal.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).