Black Beans and Rice

Black Beans and Rice

NUTRITIONAL INFORMATION

[typical values per 100g]:

Calories: 612.3

Protein: 36.0 g

Carbohydrates: 80.6 g

Sugars: 25.0 g

Fat: 17.5 g

Saturated Fat: 3.7 g

Fiber: 13.8 g

Sodium: 747.0 mg

Preparation: 10 Minutes

Cook Time: 20 Minutes

Serves: 1

Storage Info: N/A

1. Cook rice according to package directions, substituting vegetable broth for 4 ounces (½ cup) of the water.

2. Wash and peel garlic and onion; wash bell pepper and remove membrane.

3. Mince garlic, chop onion, and chop bell pepper. Reserve half of chopped bell pepper for salad.

4. Heat olive oil in a medium skillet over medium-high heat. Add garlic, onion and bell pepper and sauté until tender.

5. Add drained beans, cumin, oregano, ⅛ teaspoon of the black pepper, and 1 to 2 tablespoons of water to prevent sticking.

6. Stir and continue to cook until beans are heated through.

7. Serve bean mixture over cooked rice topped with cheese and sour cream.

8. Serve with a tossed salad and a glass of cold milk. To prepare salad, wash mixed greens and tomato; chop tomato; toss with reserved chopped bell pepper, dressing, and sunflower seeds.

 

Nutrition bug value

INGREDIENTS:

¼ cup brown rice, uncooked

4 fl oz vegetable broth, low sodium, fat free

1 garlic clove

¼ onion, yellow

½ red bell pepper, medium

1 tsp extra virgin olive oil

½ cup black beans, low-sodium, cooked

¼ tsp ground cumin

⅛ tsp oregano, dried

¼ tsp black pepper

1 oz cheddar cheese, low-fat

2 tbsp sour cream, fat-free

8 fl oz milk, fat-free

1 cup mixed salad greens

½ tomato, medium

1 tbsp fat-free salad dressing, favorite flavor

2 tsp sunflower seeds, hulled, dry roasted, unsalted