I am fortunate to have two wonderful cooks who contribute recipes for me to share with you.
Debbie Hough is my coworker and friend, as well as fellow foodie. If you follow my blog, then you’ve heard her name several times.
My mother, of course is just that – my mother and a wonderful cook.
This recipe comes from my mother. The warm spices in Creole seasoning work perfectly with brown rice, creamy black beans, and sweet corn.
As you can see, my mother sets a pretty table too.
- 2 cups brown rice, cooked
- ½ cup black beans, rinsed and drained
- 1 tablespoon olive oil
- ½ cup corn
- ½ cup onion, minced
- 1 clove garlic, minced
- ¼ cup cilantro, chopped
- 1 small roma tomato, seeded and chopped
- ¼ small yellow bell pepper, diced
- 1 ½ tsp creole seasoning - Mom used Emeril's Creole Seasoning
- 1. Spray a non-stick skillet with cooking spray and add oil. Heat over medium heat.
- 2. Add onion and garlic and saute for 3 - 4 minutes until softened.
- 3. Add remaining ingredients and cook another 5 - 6 minutes until flavors are blended and ingredients heated through.
What’s good for me in this dish?
Brown rice is high in manganese, selenium, magnesium and tryptophan. You need manganese for healthy nerves and blood sugar regulation. Selenium assists our immune systems and supports the prostate gland.
Beans are an excellent source of antioxidants, folic acid, potassium, dietary fiber and complex carbohydrates. Filling and a great source of protein. Folic acid is important for the formation of red blood cells. Potassium is important for our nervous system and promotes a healthy heart rhythm. Fiber is important for digestive health.
Amount Per Serving
Total Fat: 4.35g
Total Carbs: 34.74g
Dietary Fiber: 4.69g
Weight Watchers Points 3
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.