1/2 c. chopped onion
2 tsp. olive oil or cooking oil
1 (15 oz.) can kidney beans, drained
1 3/4 c. chicken broth or water
1 c. long grain rice
1 c. fresh or frozen corn
1 c. chunky salsa
1/4 c. dry lentils, rinsed and drained
1/4 c. chopped sweet red pepper or 2 oz. jar diced pimento
1/2 tsp. chili powder or to taste
Dash of garlic powder
8 tomato slices

In a large saucepan, cook the onion in hot oil over medium heat, about 5 minutes or until the onion is tender but not brown. Add beans, broth or water, rice, corn, salsa, lentils, red pepper or pimento, chili powder, and garlic powder. Bring to boiling; reduce heat. Cover; simmer for 20 minutes or until rice and lentils are tender and most of the liquid is absorbed. Serve over tomato slices. Makes 4 servings.

Per serving: 407 calories (8% from fat), 16 g pro. 77g carbohydrates, 4 g fat (saturated fat, 1 g), 0 mg cholesterol, 729 mg sodium, 822 mg potassium, and 13 g dietary fiber.