| 18 | 19 | 20 | 21 | 22 |
| 1 | 11 | 22 | 33 | 44 |
|
Caribbean Casserole
This tropical-inspired dish is gently spiced for a rich flavor.
n
n
n
n
n
n
n
n
1 medium onion, chopped
½ green pepper, diced
1 tablespoon canola oil
1 14½-ounce can stewed tomatoes
1 16-ounce can black beans (or beans of your choice)
1 teaspoon oregano leaves
½ teaspoon garlic powder
1½ cups instant brown rice, uncooked
1
. Saute onion and green pepper in canola oil, in a large pan, until tender.
Do not brown.
2
. Add tomatoes, beans (include liquid from both), oregano, and garlic
powder. Bring to a boil. Stir in rice and cover. Reduce heat to simmer
for 5 minutes. Remove from heat and let stand for 5 minutes.
Yield: 10 servings
Serving size: 1 cup
Calories 185
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 297 mg
Total Fiber 7 g
Protein 7 g
Carbohydrates 37 g
Potassium 292 mg
1
4
Heart Healthy Home Cooking
Page
Quick Jump
|