1 1/2 cup chopped onion
4 cloves garlic, minced
1 tablespoon olive oil
3 to 4 ounces mushrooms, sliced
1 1/2 cups Arborio rice
3 cans (14 ounces each) fat-free reduced-sodium chicken broth
1 pound peeled, deveined shrimp
1 cup snap peas
1 can (15 ounces) Kidney beans or 1 1/2 cups cooked dry-packaged Kidney beans, rinsed, drained
1 medium tomato, chopped
1/2 cup (2 ounces) shredded Parmesan or Asiago cheese
Salt & Pepper to taste
1. Sauté onion, garlic and mushrooms in oil in large saucepan until tender, 5 to 8 minutes. Stir in rice and cook 2 to 3 minutes.
2. Heat broth to boiling in medium saucepan; reduce heat to low. Add 1 cup broth to rice and cook, stirring constantly, until broth is absorbed, 1 to 2 minutes. Slowly add 2 cups broth and simmer, stirring until broth is absorbed.
3. Add shrimp, snap peas, and remaining broth to saucepan. Cook, stirring frequently, until rice is just tender and liquid absorbed, 5 to 10 minutes. Add beans and tomatoes; cook 2 to 3 minutes longer. Stir in cheese; season to taste with salt and pepper.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
YIELD: 6 Servings
NUTRIENT INFORMATION PER SERVING: Per serving: Calories 412; Fat 7g; % Calories from Fat 15; Carbohydrate 58g; Folate 56mcg; Sodium 664mg; Protein 28g; Dietary Fiber 7g; Cholesterol 122mg
