Recipe: Lunch Box Chili Rice and Beans

December 1, 2012

Lunch Box Chili Rice and Beans

Makes 1 serving

Here's a quick portable lunch that's low in fat and packed with fibre (an incredible 15.4 g!) and essential nutrients. It's guaranteed to perk up your lunch-time tastebuds.

The idea is to pack up the ingredients you need for this meal the night before and, if you have access to a microwave, cook the meal at work or school. Be sure to pack this dish in an insulated lunch bag with a small ice-pack.

Ingredients:

  • 1 cup cooked rice
  • ¾ cup canned kidney beans (rinsed and drained)
  • ½ cup frozen corn
  • ½ to ¾ cup chopped fresh tomato (about 1 medium)
  • ¼ cup diced green bell pepper
  • 2 tbsp finely chopped onions
  • ¼ to ½ tbsp chili powder

Preparation:

  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 2-3 minutes or until hot. Stir before serving.

TIP: Margarine and yogurt containers, plastic children's dishes and polystyrene foam containers are not appropriate for cooking and reheating in the microwave. These types of containers may release chemicals into food when heated.

Nutrients per serving:

  • Calories: 429 
  • Protein: 15 g
  • Fat: 1.9 g 
  • Carbohydrate: 90 g
  • Saturated Fat: 0.4 g 
  • Fiber: 14 g
  • Sodium: 466 mg
  • Very high in: vitamin C, niacin, folacin, magnesium, fibre. 
  • High in: thiamine, vitamine B6, pantothenic acid, iron, zinc.
  • Source of: vitamin A, riboflavin, calcium.

Recipe courtesy of Cook! Dietitians of Canada.

Chili Rice and Beans