Chili au riz et aux haricots

Lunch Box Chili Rice and Beans

Prep time:
5 minutes using pre cooked rice, 20 minutes if cooking rice
| Serves:
1

Recipe From: Dietitians of Canada - Great Food Fast by Bev Callaghan, RD and Lynn Roblin, RD (published by Robert Rose) © 2000 Dietitians of Canada
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Ingredients
  • Rice: 1 cup (250 ml) cooked
  • Canned kidney beans: ¾ cup (175 ml) insed and drained
  • Corn: ½ cup (125 ml) frozen
  • Tomatoes: ½ to ¾ cup (125-175 ml) chopped fresh (about 1 medium)
  • Green pepper: ¼ cup (50 ml) diced
  • Onion: 2 tbsp (30 ml) finely chopped
  • Chili powder: ¼ to ½ tsp (1-2 ml)
Utensils
  • 3-cup (750 ml) microwave-safe plastic container
Directions
  1. In a container combine rice, beans, corn, tomato, green pepper, onion, and chili powder. Stir until combined.
  2. Microwave on high, loosely covered, for 2 to 3 minutes or until hot. Stir before serving.
  3. Complete the meal with a carton of milk or a container of yogurt.
Nutrition Facts

per serving

Calories: 447 |

Protein: 18.0 g |

Fat: 1.6 g |

Carbohydrate: 93.9 g |

Fibre: 15.4 g |

Sodium: 429 mg |

High Fibre Alert?
This recipe provides a very high source of fibre. It is also an excellent source of vitamin C, niacin, folacin. Good source of iron, zinc, vitamin A, thiamin, riboflavin, and B6

Food Guide Counter

2½ Vegetables and Fruit Servings
1 Meat and Alternatives Serving
2 Grain Products Servings

Food Guide Counter

2½ Vegetables and Fruit Servings
1 Meat and Alternatives Serving
2 Grain Products Servings