This Mexican rice is a colourful, budget-friendly meal that keeps you full and energised. The beans are packed with protein, which helps build and repair muscles and keeps hunger at bay. Brown rice provides long-lasting energy, helping you stay alert throughout the day. Veggies like capsicum and zucchini are loaded with antioxidants, which protect your body from damage and support a healthy immune system. Toppings like smashed avocado add healthy fats, which are great for your brain and help absorb vitamins from the veggies, while fresh lime adds vitamin C to support your immune health.

• 1 pack of microwave brown rice (or 2 cups cooked brown rice)

• 2 cans beans (we used kidney and black beans)

• 1 can diced tomato

• ½ red onion

• 1 cup frozen corn, defrosted

• 1 red capsicum

• 1 large zucchini (or 2 small)

• ½ tsp chilli powder (we used Mexican chilli powder)

• 1 TBSP paprika

• 3 garlic cloves, crushed (3 tsp crushed garlic)

• extra virgin olive oil, salt & pepper

Serve with any of these options:

• fresh lime

• coriander

• smashed avocado

• low fat cheese

• low fat sour cream

1. Prepare rice as per packet instructions, put aside
2. Dice onion, capsicum and courgette
3. Heat olive oil in pan on medium heat, add onion, saute for 1 min
4. Add capsicum, courgette and garlic, cook for 8 mins
5. Add paprika and chilli, cook for 1 min
6. Stir through canned tomatoes and rice, cook further 5 mins,
7. Stir through beans and corn, cook further 2 mins
8. Season with salt & pepper
9. Serve with your chosen options – we used fresh lime, coriander and smashed avocado!