Check out these nutritious and yummy treats. Don't forget to e-mail them to your friends to try!

One-Pot Cheesy Rice & Beans

April 22 is Earth Day. This easy and nutrient-rich, one-pot dish saves energy and water! Serve it with a crisp, green salad and a glass of cold milk for a complete meal.

1 3/4 cups instant brown rice (about 3 1/2 cups cooked)
2 cups water
1 15-ounce can black beans, drained and rinsed
1 1/2 cups frozen, mixed vegetables
1 1/2 cups salsa
1 1/2 cups pre-shredded, reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream

Parent and Child: Wash hands.

Child: Place the rice, water, beans, vegetables and salsa in a large saucepan or Dutch oven over high heat and stir until completely combined.

Parent: Bring to a boil. Reduce the heat, and simmer, covered, until most of the liquid is absorbed, about 10-12 minutes.

Parent and Child: Stir in the cheese until melted. Serve in individual bowls topped with sour cream.

Courtesy The Mom's Guide to Meal Makeovers: Improving the Way Your Family Eats, One Meal at a Time! For more easy recipes visit, www.mealmakeovermoms.com.

Check out our 12 Kitchen Tips for Saving the Planet.