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Healthy Eating Recipes: Caribbean Casserole

02/01/2011 01:56:00 admin
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This tropical-inspired dish is gently spiced for a rich flavor

Recipe Source: Deliciously Healthy Dinners

Prep time Cook time Yields Serving Size
10 minutes 10 minutes 10 servings 1 C casserole

Ingredients

1 medium onion, chopped
1/2 green bell pepper, rinsed and diced
1 Tbsp canola oil
1 can (14 1/2 oz) stewed tomatoes
1 can (15 1/2 oz) low-sodium black beans (or beans of your choice), drained and rinsed
1 tsp dried oregano
1/2 tsp garlic powder
1 1/2 C instant brown rice, uncooked
 
Directions

1, Sauté onion and green pepper in canola oil, in a large pan, until tender.  Do not brown.
2, Add tomatoes and beans (including liquid from both), as well as oregano and garlic powder.  Bring to a boil. 
3, Stir in rice and cover.  Reduce heat to simmer for 5 minutes.  Remove from heat, and let stand for 5 minutes before serving.

Tip: Finish the meal with delicious tropical fruit, such as mangoes, papayas, or pineapple.

Note: If you can't find beans labeled “low-sodium,” compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.

Nutrition Facts

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

Recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.
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