|
| Home
-> [Beans, Cereals, Dinner, Entrees, Vegetables] -> [Rice & beans - wednesday's dinner menu Recipe] |
| |
| |
Rice & beans - wednesday's dinner menu
|
| Artist: |
_ |
| Categories: |
Beans, Cereals, Dinner, Entrees, Vegetables |
| Yield: |
4 |
| Rating: |
0 |
| Print Recipe |
 |
| Favorites |
Add
to Favorites |
Ingredients:
| 2
| tsp | Vegetable oil | | 3
| | Garlic cloves, minced | | 2
| | Carrots, diced | | 1
| | Onion, chopped | | 1
| tsp | Dried thyme | | 1
| pinch | Ground allspice | | 1 1/4
| cup | Long-grain rice | | 2 1/4
| cup | Vegetable stock, or chicken | | 1/4
| tsp | Hot pepper sauce | | 19
| oz | Canned black beans | | 1
| | Sweet green pepper, diced | | 1/3
| cup | Plain yogurt | | | Fresh parsley, chopped |
|
Procedures:
| 1 | Serve with - acorn squash with butter cherry tomatoes whole wheat rolls frozen yogurt | | 2 | 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. | | 3 | Stir in rice for 1 minute. | | 4 | Stir in stock and ;hot pepper sauce; bring to boil. | | 5 | Reduce heat to simmer; cook, covered for 20 minutes or until liquid is almost all absorbed. | | 6 | meanwhile, drain and rinse beans. | | 7 | 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. | | 8 | serve with dollop of yogurt. | | 9 | Sprinkle parsley over top. | | 10 | per serving: about 418 calories, 15 g protein, 4.5 g fat, 80 g carbohydrate, very high source of fibre, good source of iron | | 11 | wednesday"s menu: calories fat(g) rice and beans 418 4.5 quarter acorn squash 43 : 0.1 ?ts butter 16 1.8 ?c cherry tomatoes 13 0.2 1 whole wheat roll 90 1.0 1 ts butter 33 3.7 ?c yogurt 153 5.3 | | 12 | total: 766 16.6 percent from fat: 20 percent |
|
|
|
| |
| |
| |
|
|
|
|
|
|