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Ingredients:

• 1 teaspoon olive oil
• 1/4 cup red onion, diced
• 1/3 cup red and green bell pepper (each), seeded and diced
• 1/2 cup tomato, seeded and diced
• 1/4 cup frozen corn, defrosted
• 1/2 cup black beans, drained and rinsed
• 1/4 cup kidney beans, drained and rinsed
• 1/8 teaspoon ground black pepper
• 1/4 teaspoon sweet paprika
• 1/8 teaspoon ground cumin
• 1/8 teaspoon allspice
• 1/8 teaspoon ground coriander
• 1/8 teaspoon chili powder
• 1/8 teaspoon salt
• 1/2 cup cooked red (or brown) rice
• 1/2 ounces honey lime vinaigrette

Directions:

1. Toss onion, tomatoes, and peppers in olive oil. Place on large sheet pan and place in 450 F pre-heated oven. Cook for 4 minutes.
2. Add black beans and corn and season by adding all the spices, salt, sugar, dressing and cooked rice. Toss well.

Yield:

4 servings

Source:

Dana-Farber/Brigham and Women's Cancer Center

Nutrition Tip

Beans may have a bad reputation because of their after-dinner effects, but these legumes provide powerful benefits. They offer an excellent source of protein that, unlike animal meat, is low in artery-clogging saturated fat.

Beans are also an excellent source of soluble fiber. Including fiber in our diets not only helps prevent chronic diseases such as hemorrhoids, diverticulosis, and constipation, but has also been linked to lowering the risk of colon and breast cancer. Soluble fiber has an added benefit — it can help lower bad cholesterol. Because it's water soluble (hence the name soluble fiber), it soaks up fluid in the intestines and forms a gel. The gel binds and traps harmful LDL cholesterol and carries it out of the body. Soluble fiber also takes longer to break down, slowing stomach emptying. This helps regulate blood sugar and makes you feel fuller for a longer period of time.