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Thursday, November 21, 2013


Looking for a quick and tasty meatless meal?  This entrée can be prepared in less than 20 minutes from start to finish and is a good source of protein and fiber.

Rice with Black Beans

1 medium onion, chopped
2 cloves garlic, peeled and minced
1 can (15 oz.) black beans, rinsed and drained
1 can (14 ½ oz.) stewed tomatoes
1 can (17 oz.) corn, drained
2/3 c.  water
½  tsp. dried oregano
1 ½  c.  instant brown rice, uncooked

Spray a large skillet with cooking spray.  Add the onion and garlic; cook and stir until tender but not browned, about 5 minutes.  Stir in the black beans, stewed tomatoes, corn, water and oregano.  Bring the mixture to a boil, stir in the uncooked brown rice and return to a boil.  Reduce the heat to low; cover and simmer for 5 minutes.  Remove from heat and let stand for 5 minutes before serving.

Nutrition Information:  ¼  recipe
Calories 305, Total fat 2 g, Saturated  fat  0.5 g, Cholesterol  0 mg, Sodium 773 mg, Carbohydrate 64 g, Fiber 3.5 g, Sugar 7 g, Protein 12 g

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