Ingredients
1 onion (medium
chopped)
1/2 green pepper (diced)
1 tablespoon canola oil
1 can (14.5 ounces) stewed tomatoes
low-sodium
1 can (15.5 ounces) black beans
low sodium (or beans of your choice)
1 teaspoon oregano leaves
1/2 teaspoon garlic powder
1 1/2 cups brown rice (instant
uncooked)
Steps
Wash hands with soap and water.
Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
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.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 172 |
| Total Fat | 2 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 157 mg |
| Carbohydrates | 33 g |
| Dietary Fiber | 5 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 6 g |
| Vitamin D | 0 mcg |
| Calcium | 43 mg |
| Iron | 2 mg |
| Potassium | 290 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Caribbean Casserole. Recipe source: Heart Healthy Home Cooking: African American Style US Department of Health and Human Services National Heart, Lung, and Blood Institute. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.