What this lazy dietitian eats for dinner

Ingredients

• 1 cup Instant Brown Rice (quick‑cook, uncooked)
• 1 tablespoon Olive Oil (extra virgin, for sautéing)
• 1 small Onion (diced)
• 1 cup Canned Beans (drained and rinsed; black or kidney beans work well)
• 0.5 teaspoon Ground Cumin
• 0.5 teaspoon Dried Oregano
• 0.25 teaspoon Salt
• 0.25 cup Water (for simmering beans)
• 1 cup Mixed Vegetables (fresh or frozen; bell pepper, carrot, broccoli work well)
• 0.25 cup Shredded Cheese (cheddar, mozzarella, or your favorite meltable cheese)

Instructions

1. Cook the Instant Brown Rice

   Bring 2 cups of water to a boil in a saucepan, stir in 1 cup instant brown rice, cover, and remove from heat. Let sit for 5 minutes until the rice is fluffy.

   Time: PT5M

   Temperature: 212°F

2. Sauté Onion

   While the rice rests, heat 1 tbsp olive oil in a skillet over medium heat. Add the diced onion and sauté, stirring occasionally, for about 3 minutes until softened and translucent.

   Time: PT3M

   Temperature: Medium (≈350°F)

3. Season the Beans

   Add the drained beans to the skillet, sprinkle with ½ tsp cumin, ½ tsp oregano, and ¼ tsp salt. Pour in ¼ cup water, stir, and let simmer for 1 minute so the spices coat the beans.

   Time: PT1M

   Temperature: Medium

4. Add Vegetables

   Toss in 1 cup mixed vegetables, stir‑fry for another 2 minutes until they are just tender‑crisp.

   Time: PT2M

   Temperature: Medium

5. Assemble and Melt Cheese

   Divide the cooked rice between two bowls, top with the bean‑veg mixture, and sprinkle ¼ cup shredded cheese over each. Cover the bowls and let sit for 1 minute for the cheese to melt, or microwave for 30 seconds.

   Time: PT1M

Nutrition Facts

Calories

540

Protein

20g

Carbohydrates

70g

Fat

18g

Fiber

10g