361calories | 55g carbs | 8g fat (1g sat fat) | 18g protein | 717mg sodium | 8g fiber | 4g total sugar (0g added sugar) per serving
Serves 6 for $7.00
This recipe is perfect for a weeknight dinner for the whole family.
Ingredients
- 4 cups cooked brown rice
- 2 (5-ounce) cans pink salmon, drained
- 1 bell pepper, ribs and seeds removed, finely chopped
- 1 (15-ounce) can low-sodium kidney beans, rinsed and drained
- 1 (15-ounce) can no salt added diced tomatoes.
- 1 onion, finely chopped
- 2 tablespoons canola oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Pinch of crushed red pepper flakes (optional)
- Pick of cayenne pepper powder (optional)
Instructions
- Heat 2 tablespoons oil in a large skillet over medium heat. When the oil is hot, add the onions and peppers, tomatoes, salt and black pepper. For spicier dirty rice, add the optional red pepper flakes and/or cayenne pepper powder. Cook until veggies start to soften, about 7 minutes. Taste and add more seasoning as desired.
- Add the beans and salmon, and allow them to heat through, stirring occasionally. Fold in the brown rice.
Cooking Brown Rice
Getting just the right water-to-rice ratio for brown rice can be tricky! One easy way to cook your brown rice is to treat it just like pasta! Bring a large post of water to a boil, add 1 teaspoon of salt, a splash of olive oil, and 1 bay leaf. Leave mixture to boil for about 30 minutes, or until desired tenderness then drain, return to the pot and let site covered for 5-10 minutes.
Good for You
Choose brown rice, it has more fiber and vitamins than white rice.
Watch Your Sodium
Use no sodium spices or fresh herbs instead of salt. The recommended sodium intake is 2,300mg per day or less.