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Make a Whole-Grain-Rich Dinner!

Easy Red Beans and Rice


2 cups uncooked long grain brown rice

Cooking oil spray, as needed (non-stick)

1 onion (large, peeled and chopped)

1 green bell pepper (medium, washed, seeded and chopped)

1 teaspoon garlic powder or 1 garlic clove, minced

2 cans no-salt-added diced tomatoes (14.5 ounces)

1 can kidney beans (15.5 oz., drained and rinsed)


  1. (KID STEP) Read instructions on rice package, measure rice and water and add to pot.
  2. Cook according to package.
  3. (KID STEP) Spray skillet with cooking oil spray.
  4. Cook onion and pepper over medium heat for 5 minutes or until tender.
  5. (KID STEP) Mix in garlic powder, tomatoes, and kidney beans.
  6. Bring mixture to a boil.
  7. Reduce heat to low and simmer for 5 minutes.
  8. (KID STEP) Serve over rice.


Smart Phone Apps for Kids in the Kitchen:

Cooking Fun for Kids (by Bean Sprouts) - Filled with fun and healthy kid-friendly

Recipes, games, videos and puzzles to inspire kids to cook and eat well.

Meal Makeovers - Family-friendly, nutrient-rich and kid-approved recipes from

the kitchen of two registered dietitians, known as the Meal Makeover Moms.