Black Bean and Rice Pilaf

Once in awhile it's good to take a step back and get back to some of our basics which, along with music and friends/family and everyday concerns, includes foods.  The following recipe is so very good whether eaten alone or with a piece of fish or chicken.  Your favorite protein can be minced and added to the pilaf and eaten with a great crusty bread.

Black Bean and Rice Pilaf  (from Ellie Krieger, nutritionist)
Total time - 1 hr.                 Servings - 4

1 C brown rice, uncooked                                               2 1/4 C low sodium chicken broth
1 Tbs olive oil                                                                  1 C onion, diced
2 garlic cloves, minced                                                     1 tsp dried oregano
1 rib celery, finely diced                                                   1 large carrot, finely diced
1 tsp ground cumin                                                          1/2 tsp dried chili flakes
1 (15.5 oz) can black beans, rinsed and drained               2 tsp fresh parsley, finely chopped

Cook rice with chicken broth according to package, about 30 - 35 min.  Remove from heat, uncover, and fluff with fork, set aside.
Heat oil in large sauce pan on med-hi heat.  Add onions, cook till soft, add garlic, oregano, celery, carrot, cumin and chili flakes, stirring occasionally, until carrots are just tender.  Stir in black beans and cook until warmed through.  Remove from heat and lightly stir in the rice.  Spoon into serving bowl and garnish with the chopped parsley.

1 serving is 1 1/2 cups.
Calories 310: total fat 6g; protein 11g; carb 57g; fiber 8g; chol 0mg; sodium 290 mg.
Excellent source of : protein, fiber, vit A, niacin, vit K, manganese, phosphorous
Good source of: thiamin, vit B6, vit C, copper, iron, potassium, selenium

As you can see this is extremely good for us and just delicious.  The key is to know when, what and how much to add your own touches.  Ideas for those touches:  basil and thyme instead of cumin and parsley for an Italian flair; curry and cilantro instead of cumin and parsley for an Indian flair; add 1 C of zucchini or mushrooms with or in place of the carrots.  Imagination knows no bounds...