5-Minute Rice and Beansenparentshttps://kidshealth.org/EN/images/headers/P-pregRiceBean-enHD-AR1.jpgThis recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet.pregnancy, pregnancy recipes, recipes, easy recipes, breastfeeding, breastfeed, rice and beans, 5 minute, five08/15/200501/29/201901/29/2019793d02a3-3c52-4cde-bf9d-0b4ed2c311b0https://kidshealth.org/ws/RadyChildrens/en/parents/rice-beans.html/<p>&nbsp;Prep time:<span style="font-size: 1em;"> 5 minutes</span></p> <h2>What you need:</h2> <ul> <li>2 c. brown "minute" rice</li> <li>2-12 c. canned black beans</li> <li>1/2 of an avocado, diced</li> <li>2 c. chopped bell pepper</li> <li>4 tbs. chunky salsa</li> <li>1 c. shredded romaine lettuce</li> </ul> <h2>What to do:</h2> <ol class="kh_longline_list"> <li>Cook the rice according the package directions.</li> <li>Drain and rinse the canned black beans. Be sure not to skip this step; draining and rinsing canned beans can decrease their sodium content by 40%.</li> <li>In a microwave-safe bowl, combine the cooked rice, beans, and salsa. Microwave for about 2 minutes or until warmed throughout.</li> <li>Stir in the avocado and bell pepper.</li> <li>Divide the mixture into 4 servings; place a scoop on top of shredded romaine lettuce and serve.</li> </ol> <h2>Nutritional analysis (per serving):</h2> <ul> <li>290 calories</li> <li>13g protein</li> <li>4.5g fat</li> <li>1g sat. fat</li> <li>52g carbohydrate</li> <li>13g fiber</li> <li>0mg cholesterol</li> <li>140mg sodium</li> <li>3g sugars</li> </ul> <p>Serves: 4</p> <p>Serving Size: About 1-1/2 cups</p> <p><em>This recipe has important nutrients for mom and baby, including:</em></p> <p>Fiber</p> <p>Fiber is a nutrient that can help ease the constipation commonly associated with pregnancy. Whole grains &mdash; like whole-wheat bread, whole-grain cereals, and brown rice &mdash; and fruits, vegetables, and legumes (beans, split peas, and lentils) are good sources of fiber.</p> <p>Vitamin C</p> <p>Vitamin C plays an important role in tissue growth and repair and bone and tooth development. Vitamin C also helps the body absorb iron. Good sources of vitamin C include citrus fruits, broccoli, tomatoes, and fortified fruit juices.</p>
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