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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