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A quick and delicious one-pot meal you can make tonight for dinner.


Spicy Black Beans Over Rice

Serves 4-6

1 onion, diced

4 garlic cloves, minced

1 red bell pepper, seeded and diced

1 1/2 cups low sodium vegetable broth

2 cups (1/2 inch cubed) butternut squash (you can also buy pre chopped butternut squash)

1 (14 oz.) can low sodium diced tomatoes

2 chipotle chiles in adobo sauce, finely chopped

1/2 tsp ground cumin

1 tsp dried sage

1 tsp dried marjoram

1/2 tsp sea salt

3 cups canned low sodium black beans, rinsed and drained

1/2 cup bulgur, uncooked

4 cups cooked brown rice (you can also buy already cooked brown rice to save time)

2 avocados, pitted and thinly sliced

3-4 tbsp chopped fresh parsley

In a skillet over medium-high heat, sauté the onion, garlic and bell pepper in a small amount of water until tender. Add the vegetable broth and butternut squash and simmer on low to medium heat until the squash is tender.

Add the tomatoes, chiles, cumin, sage, marjoram, salt, beans and burger. Simmer on low for 30 minutes.

Remove from heat. Serve over brown rice and top with avocado and cilantro.

(Picture above – I was bringing this to a friends house so I put it in my crockpot to keep warm)

Would you like to learn more about creating healthy meals for you and your family? Are you tired about learning about what is healthy and what is not healthy from unreliable sources? Let me, a Registered Dietitian teach you about nutrition so you and your family can have a healthy and happy 2016. I will also have some great healthy and delicious food for you to enjoy.

Come to the “Simple Nutrition” clinic on Saturday, Jan. 23 @ 10 am

Location: Virginia Garden Organic Grocery store located at the Virginia Beach Farmers Market

Cost: $35 (bring a friend for FREE)

Register HERE


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