Mexican sweetcorn & bean rice

Prep 20 mins | Cook 30 mins | Serves 4-6

2 cobs sweetcorn, husks and silks removed
2 tbs olive oil
1 brown onion, finely chopped
2 garlic cloves, finely chopped
1 small red capsicum, seeded and finely chopped
1½ cups long grain rice
400g can red kidney beans, rinsed and drained
2 vine-ripened tomatoes, chopped
2 tbs lime juice
½ cup coriander leaves, chopped

To serve:
⅓ cup reduced fat grated cheese
2 tbs reduced fat sour cream
1 small ripe avocado, peeled and diced

Step 1 Slice kernels off the corn cobs. Set aside. Heat oil in a large frying pan over medium heat. Add onion, garlic and capsicum and cook, stirring often, for 4-5 minutes until onion and capsicum softens.

Step 2 Add corn kernels and rice and stir to combine. Pour over 2¼ cups water, cover and bring to the boil. Reduce heat to low, cover and cook for 12-15 minutes until rice is tender and liquid is absorbed.

Step 3 Stir in kidney beans, tomatoes, lime juice and coriander over medium-low heat until hot. Season with salt and pepper to taste. Spoon into serving bowls, sprinkle each with cheese, a dollop of sour cream and avocado and serve.

Good for you ... Sweetcorn

A good source of dietary fibre which contributes to normal laxation.

Provides niacin (vitamin B3) which is needed for the release of energy from food and also the B vitamins biotin and folate. Biotin contributes to the maintenance of healthy skin, mucous membranes and hair while folate is needed for the formation of blood cells. Also provides some iron that is needed for making red blood cells.

A source of potassium that may help balance the sodium in salty foods.

The carbohydrate in sweetcorn is digested slowly and has a low glycaemic index (GI)