Heart Healthy Recipes - Caribbean Casserole
This tropical-inspired dish is gently spiced for a rich flavor.
1 medium onion, chopped
½ green pepper, diced
1 tablespoon canola oil
1 14.5-ounce can stewed tomatoes (low sodium)
1 16-ounce can black beans (or beans of your choice)
1 teaspoon oregano leaves
½ teaspoon garlic powder
1 ½ cups instant brown rice, uncooked
- Saute 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 boil. Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat and let stand for 5 minutes.
(per serving or 1 cup)
Calories: 185 Cholesterol: 0 mg
Protein: 7 g Sodium: 297 mg
Carbohydrate: 37 g Fiber: 7 g
Total fat: 1 g Potassium: 292 mg
Saturated fat: 0 g