10 ml 2 tsp sunflower oil.

1 lg Onion peeled and chopped.

One green chili de-seeded And chopped. 225 g 8 oz long grain rice

2 Tomatoes skinned and

De-seeded 750 ml 1,25 pt vegetable stock.

100 g 3,5 oz pinto or red kidney

Beans cooked. Ground black pepper.

Heat the oil in a non-stick frying pan and cook the onion until soft (about 5 minutes). Add the chili and rice and cook for a further 2 minutes or until the rice turns opaque. Chop the tomato and add to the rice. Pour in stock, bring to the boil, cover and simmer for 10 minutes. Add the beans and black pepper, adding extra water if necessary. Cook for a further 5 minutes. Drain and serve. 264 Calories 1120 kj. 6,8 g protein. 57,1 g

carbohydrate of which 4,0 g sugars. 2,5 g fat of which 0,4 g saturates. 0,2 g sodium. 4,3 g dietary fibre.