Food and Nutrition


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This healthy recipe comes from NDSU Extension Service.


•1 cup white long rice (preferably basmati)

•1 14.5-ounce can stewed tomatoes

•1 teaspoon ground cumin

•2 teaspoons dried oregano, crumbled

•1 tablespoon dried basil, crumbled

•1 15-ounce can black beans

•2 cups frozen corn

•1 cup salsa

•1½ cups water


• Place all ingredients into a Dutch oven. Bring mixture to a boil while stirring frequently. Reduce heat and cook covered for about 20 minutes, or until rice is tender and has absorbed almost all the liquid. Makes a colorful accompaniment when teamed with grilled chicken and steamed broccoli.

Makes 4 servings.

Per Serving: about 400 calories and 1.5 grams (g) of fat.

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