Rice and Beans

3 cups Brown Rice, uncooked
2 1/2 cups cocoked Red kidney beans,
drained
6 cups Bean water (cooking water)
1/2 Onion, diced
1/2 tsp. Garlic powder
2 Tbs. Chicken- style seasoning
1 Tbs. Parsley, dried
1 Tbs. Oil
Saute onion in oil. Add all ingredients together and put in
covered baking dish, then bake at 350 F for 1 hour or until
rice is done.
Serving Suggestions:
• with fresh guacamole
• with enchiladas
• with tamales

Grains
Whole grains are highfiber,
complex-carbohydrate
foods, they are rich in both fat
and sodium. They are a good
source of minerals and the B
vitamins. Grains have been a
staple food throughout the
world’s history. Grains are a
complex carbohydrate that
promote energy, which is vital
to the body. All whole
grains, except wheat, help the
body reduce fat in the body.
Grains are an excellent source
of complex carbohydrates
needed by body builders to
ensure a steady blood sugar
level. Grains are good for all
blood-sugar disorders. Whole
grains provide complete
nourishment when complemented
with legumes, beans,
or vegetables,. These foods
eaten together will form a
complete protein.