Adding okra to red beans and rice gives new flavor to an old favorite. Instant brown rice, a boon for the rush-hour cook, provides whole-grain goodness and a nutty flavor.

1 teaspoon olive oil
1 large onion, chopped
1 medium green bell pepper, chopped
2 medium ribs of celery, chopped
3 cups frozen cut okra
14.5-ounce can no-salt-added diced tomatoes, undrained (optional)
15-ounce can no-salt-added red beans, such as kidney beans, rinsed and drained
1 1/2 cups low-sodium vegetable broth
1 cup uncooked instant brown rice
1/2 tablespoon salt-free garlic-herb seasoning blend
3/4 teaspoon ground cumin
3/4 teaspoon dried thyme, crumbled
3/4 to 1 teaspoon chili powder
1/2 teaspoon liquid smoke (optional)
1/4 teaspoon salt
1/2 tablespoon red hot-pepper sauce (optional)

Heat a large nonstick saucepan over medium-high heat. Pour the oil into the saucepan and swirl to coat the bottom. Cook the onion, bell pepper, and celery for 3 to 5 minutes, or until tender, stirring occasionally.

Stir in the remaining ingredients except the hot-pepper sauce. Bring to a simmer, stirring occasionally. Reduce the heat and simmer, covered, for 10 to 15 minutes, or until the rice is tender and almost all the liquid is absorbed.

Stir in the hot-pepper sauce.

With Optional Ingredients
Nutrition Analysis (per serving)
Calories    271       
Total Fat    2.5    g   
Saturated Fat    0.5    g   
Trans Fat     0.0    g   
Polyunsaturated Fat    0.5    g   
Monounsaturated Fat     1.0    g   
Cholesterol    0    mg   
Sodium    253    mg   
Carbohydrates    53    g   
Fiber    11    g   
Sugars    11    g   
Protein    13    g   
Dietary Exchanges: 2 1/2 starch, 3 vegetable