Fiber is always an excellent way to solve your constipation problem. Fiber is capable of resisting the heart ailments supperalong with the bad cholesterol. Fiber is a good solution for people suffering from the diabetes.

The following recipe has high fiber content.

Ingredients:

1.    Low fat kielbasa- 8 ounce (chopped into ½ inch pieces)
2.    Onion (medium size) – 2 (minced)
3.    Extra virgin olive oil- 1 tbsp
4.    Zucchini (medium) – 2 (minced into ½ inch pieces)


5.    Garlic clove- 2 (diced)
6.    Jalapeno pepper- 2 (diced with seeded)
7.    Water- ½ cup
8.    Black beans- 1 1/5 ounce
9.    Brown rice (cooked)- 2 cup
10.    Salt- As per taste
11.    Dried oregano- ½ tsp
12.    Ground cumin- ½ tsp
13.    Red bell pepper (large size) – 1 (chopped with seeds)
14.    Tabasco or hot sauce- According to taste

Direction:

•    Take a large sized skillet (non-stick) & cook the kielbasa on high temperature.
•    Let it cook for almost 2-3 minutes (until it turns brown in colour).
•    Don’t forget to turn the other side.
•    Remove from the oven & place it in another dish.
•    Now heat oil in the pan & add the bell peppers along with the onion, zucchini, garlic, jalapeno, salt, oregano & cumin.
•    Stir well & allow it to cook for almost 4-5 minutes.
•    Add the rice along with the water & beans.
•    Let it cook well for almost 5-6 minutes.
•    Stir with the cooked kielbasa & transfer to a serving bowl.
•    Before serving sprinkle the hot sauce for seasoning.