Beans and Rice with Peppers and Sweet Corn Salsa

Produce

garlic (if needed)

yellow onion (if needed)

fresh cilantro leaves (if needed)

Napa cabbage (if needed)

green bell pepper (if needed)

red bell pepper (if needed)

2 ears sweet corn (buy frozen if not available)

2 kiwis 

Canned/Dried Foods

brown rice (if needed)

one 15 oz. can chopped tomatoes

one 15 oz. can pinto beans 

chili powder (if needed)

dried oregano leaves (if needed)

ground cumin (if needed)

 Frozen Foods

Frozen corn (if no fresh corn available)

Meat/Fish/Poultry

Chilled Foods/Dairy

plain, nonfat yogurt

extra sharp cheddar cheese

Beans n Rice with Seared Peppers and Cabbage and Corn Salsa

Per Serving

Calories: 560

Protein: 21 g

Carbohydrates: 96 g

Total Fat: 11 g

(Saturated Fat:) 3 g

Dietary Fiber: 19 g

Cholesterol: 10 mg

Sodium: 830 mg

% calories from fat: 17.9 %

Serving Size:

1-1/2 C. beans and rice with ½ C. corn salsa and 2 T. yogurt with 7 oz. seared cabbage and peppers one 6” corn tortilla and 1 kiwi.