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Recipe of the Week

April 12, 2016

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By opting for whole-grain options, like brown rice, you are maximizing your fiber and nutrient intake. Refined grains are stripped of these power players.

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Spanish Kickstart

Looking for more delicious recipes like this one? Our online Spanish Kickstart program offers 21 days of recipes for free!

Costa Rican Rice and Beans (Gallo Pinto)

Costa Rican Rice and Beans

Rice and beans is a combination found all over the world, but it’s not just for lunch and dinner. This Costa Rican dish, named Gallo Pinto (which translates into “Painted Rooster”), is a breakfast staple. It is enhanced by a sofrito, another Latin cuisine classic, made from onion, bell pepper, and garlic.

Makes 2 servings

Ingredients

1/2 onion, diced
1 red bell pepper, diced
2 cloves garlic, minced
7/8 cup water
1/4 teaspoon salt
1/2 cup rice
3/4 cup cooked black beans, rinsed
Hot sauce to taste

Directions

Over medium heat, sauté the onion and bell pepper in a dry pot until the onion turns a light brown color. Add the garlic and sauté for 1 minute. Add the water and salt and bring the water to a boil. Add the rice, bring the water back to a boil, cover the pot, and reduce the heat to low. Cook the rice for about 20 minutes. Remove from the heat, stir in the beans, and dress the Gallo Pinto with hot sauce.

Per serving: 226 Calories, 9 g Protein, 44 g Carbohydrate, 4 g Sugar, 2 g Total Fat, 6% Calories from Fat, 9 g Fiber, 290 mg Sodium

Source: 21-Day Weight Loss Kickstart, by Neal Barnard, M.D.; Recipe by Jason Wyrick of the Vegan Culinary Experience

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

 

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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