Rice & beans - wednesday's dinner menu
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 2 | teaspoons | Vegetable oil |
| 3 | Garlic cloves, minced | |
| 2 | Carrots, diced | |
| 1 | Onion, chopped | |
| 1 | teaspoon | Dried thyme |
| 1 | pinch | Ground allspice |
| 1¼ | cup | Long-grain rice |
| 2¼ | cup | Vegetable stock, or chicken |
| ¼ | teaspoon | Hot pepper sauce |
| 19 | ounces | Canned black beans |
| 1 | Sweet green pepper, diced | |
| ⅓ | cup | Plain yogurt |
| Fresh parsley, chopped | ||
Directions
Serve with - Acorn squash with butter Cherry tomatoes Whole wheat rolls Frozen yogurt
In non-stick skillet, heat oil over medium heat; cook garlic, carrots, onion, thyme and allspice for about 5 minutes or until onion is softened. Stir in rice for 1 minute. Stir in stock and ;hot pepper sauce; bring to boil. Reduce heat to simmer; cook, covered for 20 minutes or until liquid is almost all absorbed.
Meanwhile, drain and rinse beans. Stir into rice mixture along with green pepper; cook, covered, for 7 minutes or until beans are heated through and green pepper is tender-crisp.
Serve with dollop of yogurt. Sprinkle parsley over top.
Per serving: about 418 calories, 15 g protein, 4½ g fat, 80 g carbohydrate, very high source of fibre, good source of iron Wednesday's Menu: Calories Fat(g) Rice and beans 418 4½ Quarter acorn squash 43 ⅒ ½ ts butter 16 1⅘ ½ c cherry tomatoes 13 ⅕ 1 whole wheat roll 90 1.0 1 ts butter 33 3.7½ c yogurt 153 5.3 Total: 766 16⅗ Percent from fat: 20 percent
Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96
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