Tex-Mex Pilaf

• 2 teaspoons olive oil
• 1/2 cup chopped onion
• 1 15-ounce can no-salt-added kidney beans, rinsed and drained
• 1 1/4 cups low-sodium vegetable broth or water
• 1 cup uncooked brown rice
• 1 cup fresh or frozen whole-kernel corn
• 1 cup chunky salsa (lowest sodium available)
• 1/4 cup uncooked lentils, sorted for stones and shriveled lentils and rinsed
• 1/4 cup chopped red bell pepper
• 1/2 teaspoon chili powder, or to taste
• 1/4 teaspoon crushed red pepper flakes, or to taste
• Dash of garlic powder

1. In a medium saucepan, heat the oil over medium-high heat, swirling to coat the bottom.
2. Cook the onion for 2 minutes, or until soft, stirring occasionally.
3. Stir in the remaining ingredients.
4. Increase the heat to high and bring to a boil.
5. Reduce the heat and simmer, covered, for 40 minutes, or until the lentils and rice are cooked through.
6. If you want a nonvegetarian version of this dish, substitute fat-free, low-sodium chicken broth for the vegetable broth and add a little chopped skinless chicken or lower-sodium, low-fat ham with the other ingredients.
7. (Per Serving)
8. Calories: 391
9. Total Fat: 4.0g
10. Saturated: 0.5g
11. Trans: 0.0g
12. Polyunsaturated: 1.0g
13. Monounsaturated: 2.5g
14. Cholesterol: 0mg
15. Sodium: 263mg
16. Carbohydrates: 75g
17. Fiber: 9g
18. Sugars: 7g
19. Protein: 16g
20. Dietary Exchanges
21. 4 1/2 Starch
22. 1 Vegetable
23. 1 Very Lean Meat

olive oil, onion, salt, vegetable broth, brown rice, corn, chunky salsa, uncooked lentils, red bell pepper, chili powder, red pepper, garlic

Taken from www.epicurious.com/recipes/food/views/tex-mex-pilaf-375697 (may not work)