Category Archives: Fiber

Mr. Lazy Cook’s Black and Tan Rice – Super Side Dish

This is another simple but effective recipe for someone like me who wants to eat good food but doesn’t want to spend a lot of time preparing it, Mr. Lazy Cook. I call it my “black & tan rice.” It is a delicious combination of black beans and brown rice.

Although brown rice takes around 40 minutes to cook, I make up a quantity large enough to last me about a week. That way, after it is made, I simply take it out of the fridge and nuke it. This is a great side dish that supports any protein entree.

To 3-1/2 cups of water, I add two beef boullion cubes. Bring it to a boil and add a cup of well-rinsed brown rice. Once it returns to a boil reduce the heat, cover and let it simmer for 40 minutes stirring occasionally. The wonderful thing about cooking something this long is that it swells up big-time. Take it off the heat and let it stand for five minutes covered to absorb the rest of the water. You now have around two pounds of brown rice that should easily last a week.

Black and Tan Rice in a Corelle bowl.

I buy black beans by the can and mix to taste. For me it comes out to be about 1/3 beans to 2/3 rice. By all means pour the juice from the beans when mixing. I nuke this about a minute and serve it up.

One serving amounts to around a cup of brown rice to 1/2 cup of black beans. This is 270 calories, total fat 1.5 grams, no cholesterol, 430 mg of sodium, 54 grams of carbohydrates, 7 grams of fiber and 9 grams of protein. This is complete perfect protein with all the essential amino acids. The rice and beans combine to accomplish that. I know this as a former vegetarian.

Tony

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