Monday, April 28, 2025

1 cup cooked rice 250 mL
¾ cup canned kidney beans , drained and rinsed 175 mL
½ cup frozen corn kernels 125 mL
1 medium tomato, chopped 1
¼ cup diced green bell pepper 50 mL
2 tbsp finely chopped onion 25 mL
¼ tsp chili powder 1 mL

1. In a microwave-safe container, stir ingredients until combined.
2. Microwave on High, loosely covered, for 2 to 3 minutes or until hot. Stir before serving.

Yield: 1 serving

Nutritional Info:
Per serving

Calories: 447
Carbohydrate: 94 g
Protein: 18 g
Dietary Fibre: 15 g
Fat: 2 g
Red Pepper and Goat Cheese Pizza
Preheat oven to 400°F (200°C) if using flatbread or 450°F (230°C) if using pizza dough
Pizza pan or baking sheet

1 12” round of flatbread or enough pizza 1
dough for a 12-inch (30 cm) pizza
1 tbsp olive oil 15 mL
1 cup shredded mozzarella cheese 250 mL
¼ cup cup soft crumbed goat cheese 50 mL
1 large red bell pepper, thinly sliced 1
1 large tomato, sliced 1
¼ cup sliced black olives 50 mL
¼ cup sweet Vidalia onion, sliced (optional) 50 mL
1 tsp dried basil (or 2 tbsp/ 25 mL chopped fresh basil) 5 mL

1. Place flatbread on baking sheet. Alternatively, if using pizza dough, spread out dough on lightly greased pizza pan to make a 12-inch (30cm) circle.
2. Brush olive oil on top of flatbread or pizza dough. Sprinkle with mozzarella cheese. Top with goat cheese, red pepper, tomato, black olives, onion, if using, and basil.
3. Bake pizza in bottom half of preheated oven for 10 to 15 minutes or until crust is golden and filling is bubbly.

Yield: 4 servings

Cooking Tip: Using a baking stone is a great way to give your pizza a crusty finish. Place the pizza stone in a cool oven, turn on the oven and preheat the stone for about 45 minutes before cooking the pizza.

Nutritional Info:
Per serving

Calories: 373
Carbohydrate: 40 g
Protein: 14 g
Dietary Fibre: 3 g
Fat: 18 g