Healthy Recipes
Authored By:  The Bean Education and Awareness Network
Diet Type: Low Fat
Ingredients:
  • 1 1/2 cups chopped onion
  • 4 cloves garlic, minced
  • 1 tablespoon olive oil
  • 4 oz mushrooms, sliced
  • 1 1/2 cups Arborio rice, uncooked
  • 3 (14 oz) cans fat-free, reduced-sodium chicken broth
  • 1 pound peeled, deveined shrimp
  • 1 cup snap peas
  • 1 (15oz) can Kidney beans or
  • 1 1/2 cups cooked dry-packaged kidney beans, rinsed, & drained
  • 1 medium tomato, chopped
  • 1/2 cup shredded Parmesan cheese
  • salt and pepper to taste
  • Serves: 6
    Cooking Time: Under 30 minutes
    Instructions:
    Saute onion, garlic, and mushrooms in oil in a large saucepan until tender, 5-8 minutes. Stir in rice and cook 2-3 minutes.

    Heat broth to boiling in medium sucepan; reduce heat to low. Add 1 cup broth to rice mixture nad cook, stirring constantly, until broth is absorbed, 1-2 minutes. Slowly add 2 cups broth and simmer, stirring until broth is absorbed, 8-10 minutes.

    Add shrimp, snap peas, and remaining broth to saucepan. Cook, stirring frequently, until rice is just tender and liquid absorbed, 5-10 minutes. Add beans and tomatoes; cook 2-3 minutes longer. Stir in cheese; season to taste with salt and pepper.


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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 6
    Amount Per Serving 
    Calories 406
    Calories from Fat 50
     % Daily Value*
    Total Fat 6g9%
      Saturated Fat 2g9%
      Mono Fat 2g 
    Cholesterol 146mg49%
    Sodium 866mg36%
    Total Carbs 59g20%
      Dietary Fiber 5g21%
      Sugars 1g 
    Protein 28g 
    Iron41%
    Calcium16%
    Vitamin B-1220%
    Vitamin B-620%
    Vitamin C30%
    Vitamin E4%
    Vitamin D5%
    Vitamin A3%
    Selenium74%
    Manganese45%
    Copper25%
    Zinc18%
    Pantothenic acid16%
    Niacin30%
    Riboflavin18%
    Thiamin33%
    Folate44%
    Potassium22%
    Phosphorus34%
    Magnesium21%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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