Vegetarian Chili Pot
1 cup instant brown rice
1 can black beans, drained and rinsed
1 can diced tomatoes, no-added-salt
1 cup water
3 Tbsp dried minced onion
1/2 tsp chili powder
1/2 tsp oregano
1/2 tsp cumin
Combine all ingredients in a medium-sized microwave container.
Cover and microwave on high for12 minutes. Stir and serve hot.
Serves 3. Each 1-1/2 cup serving: 250 calories, 1.5 g fat, 0 g
saturated fat, 0 mg cholesterol, 308 mg sodium, 49 g carbohydrate,
7.5 g fiber, 9 g protein.
Diabetic exchange: 3 starch, 1 vegetable, 1/2 lean meat.
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