• 2 tsp. olive oil
• 1-1/4 medium carrots, thinly silced
• 1-1/3 cups broccoli florets
• 1 clove garlic, crushed
• 1/2 cup spicy vegetable juice
• 1 Tbs. plus 1 tsp. Worcestershire sauce, regular or low-sodium
• 1-1/4 tsp. dried thyme leaves
• 1/4 tsp. salt
• 1/8 tsp. ground black pepper
• 2-1/4 cups cooked rice
• 10 ounces canned black beans, drained and rinsed
• 10 ounces canned kidney beans, drained and rinsed

Heat oil in large skillet over medium-high heat until hot. Add carrots, broccoli, onion, and garlic. Cook 4-5 minutes, or until vegetables are crisp-tender. Add vegetable juice, Worcestershire sauce, thyme, salt, and pepper. Stir in rice, black beans, and kidney beans. Cook 2-3 minutes more until thoroughly heated.

You can serve this dish by itself or with grilled chicken breasts or pork chops.

Courtesy American Dry Bean Board.

Per serving: calories 314, fat 3.5g, 10% calories from fat, cholesterol 0mg, protein 12.8g, carbohydrates 59.6g, fiber 10.5g, sugar 6.7g, sodium 334mg, diet points 5.0.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.3, Fruit: 0.0, Bread: 3.5, Lean meat: 0.0, Fat: 0.4, Sugar: 0.1, Very lean meat protein: 0.7

  view detailed nutritional information