Black Beans and Rice with Chicken and Apple Salsa

          This recipe from bon appetit is a keeper!  It is a simple recipe that uses a few quick tricks to spice up rice and beans.  This a great meal to make when you are short on time with the use of canned beans and a rotisserie chicken. You can speed things up even more with pre-cooked frozen brown rice.  I love Trader Joe's Frozen Organic Brown Rice.  Each 2 C packet takes only three minutes in the microwave for perfectly cooked brown rice!  
          Also, look for low sodium versions of canned black beans and chicken broth.  The same recipe using conventional canned black beans and chicken broth produce 994 mg of sodium per serving or 43% of the daily value vs just 164 mg or 7% of the daily value in my version.  You can find low sodium or no salt added versions of pretty much any canned good, broths/stocks, and even deli meats at most supermarkets. If you don't see what you are looking for, just ask and many times the store will order it for you. 
          Why make the effort to lower your sodium intake?  High consumption of sodium leads to hypertension. Hypertension is dangerous because it causes the heart to work too hard which can harm your arteries, heart, kidneys, brain, and eyes.  Most Americans exceed the Institute of Medicine's recommended 2300 mg of sodium per day due to the intake of processed and pre-packaged foods (not from the salt shaker).  Choosing low sodium or no salt added versions of pre-packaged foods can dramatically cut down your sodium intake and lower your blood pressure!

Recipe:

Ingredients

• 1 C chopped peeled Granny Smith apple
• 1/2 C chopped cilantro, divided
• 1/3  C finely chopped red onion, divided
• 1 tsp fresh lime juice
• 1/3  C finely chopped green bell pepper
• 2 T canola oil
• 3 garlic cloves, minced
• 1½ tsp chili powder
• 1 tsp ground coriander
• ¾ tsp cumin seeds
• 3 C low-salt chicken broth
• 2 15-ounce cans no added salt black beans, rinsed and drained
• 4 C cooked brown rice
• 1 rotisserie chicken, skin discarded and meat shredded
• Kosher salt and freshly ground black pepper to taste
• 4–6 lime wedges

1.   Combine apple, ¼ C cilantro, 2 T onion, and 1 tsp lime juice in a small bowl; toss to coat. Set apple salsa aside.

2.  Combine remaining onion, bell pepper, and oil in a large skillet. Cook over medium heat, stirring often, until completely softened, 6–7 minutes. 

3.  Add garlic, chili powder, ground coriander, and cumin seeds; stir constantly for 2 minutes. 

4.  Stir in broth and beans; bring to a boil. Reduce heat to medium; simmer briskly, mashing some of the beans with the back of a spoon and stirring often, until sauce is thickened, 8–10 minutes. 

5.  Season with salt, pepper, and more lime juice, if desired.

6.   Divide rice and beans among plates. Top with chicken and apple salsa. Garnish with remaining ¼ cup cilantro and lime wedges.


Nutritional Information:
Recipe yields 6 servings

Calories:  458

Fat:  12.7 g total fat, 2.1 g sat fat, 0 g trans fat

Carbohydrates:  47.3 g

Protein:  38.3 g

Fiber:  10 g

Sodium:  163.7 mg

Cholesterol:  86.7 mg

          Enjoy this flavorful dish packed with protein and fiber and low in sodium!