Who doesn’t want to have dinner ready fast, and be tasty and healthy? This one skillet dinner fits the bill. It can be adjusted to meet the needs and tastes of your family.

This basic recipe has ingredients that can be part of your stocked pantry: black beans, fire roasted tomatoes, instant brown rice. 

Ingredients: 

• 1 tablespoon olive oil 
• 1 pound ground bison 
• 1 onion, diced 
• 1 green bell pepper, diced 
• 1 can whole black beans, rinsed and drained 
• 1 can fire roasted tomatoes, do not drain 
• ¾ cup water 
• 1 cup instant brown rice, uncooked 
• 1 teaspoon garlic powder 
• 1 teaspoon oregano 
• Salt and pepper to taste 

 Directions: 

1. In a large skillet, heat oil over medium.  Add bison and break up with a spatula, stirring to brown, about 4 minutes. 
2. Add diced onions and green peppers, cook an additional 2 minutes, stir frequently. 
3. Add black beans, tomatoes, garlic and oregano, stir to combine. 
4. Add water and instant brown rice, stir to combine.   
5. Increase heat to a boil over medium/high.  Then reduce heat to low, cover and simmer until rice has softened, about 10-15 minutes. 
6. Remove from heat, let sit for 5 minutes to absorb any remaining liquid. 
7. Serve with your favorite garnish; try fresh parsley or shredded mozzarella. 

Tips: 

• For Mexican flavors, try adding cumin and green chilies. 
• You can use lean ground beef or turkey in place of bison. 
• The protein and fiber in this dish are very satisfying and go a long way serving 4-6 people. 

Serves 4-6 

Nutrition per serving:  360 Calories, 11g Fat, 34.5g Carbohydrates, 6.5g Fiber, 28g Protein.