1 cup uncooked long-grain rice 2 teaspoons extra virgin olive oil 4 cloves garlic, chopped (or 2 teaspoons minced from jar) 1 ( 15.5 oz) can no-salt-added or low-sodium kidney beans or red beans or black beans or pinto beans or black eyed peas, drained and rinsed 1/2 teaspoon salt-free Cajun seasoning 1/4 teaspoon black pepper 1/2 small white onion sliced very thin (or 4 scallions, sliced)
Cook rice to package directions.
While rice cooks, heat oil in skillet over medium heat. Add onions and cook 2 minutes, stirring occasionally. Add garlic and cook for 1 minute. Add beans, seasoning and pepper. Cook until heated through, 3-5 minutes, stirring occasionally.
Add rice to bean mixture.
Corn on the Cob 4 large ears of corn Pepper and Butter substitute spray or soft margarine (optional)
Removing the husks, pull off the silky threads, and cut out any blemishes with a pointed knife
Bring a large pot of water to a boil. Add the corn, cover and cook 5 minutes. Drain and cut into halves, if desired.
Season to taste with butter substitute spray or soft margarine and pepper