• Prep Time:
  • Cooking Time:
  • Serves: 4 Servings

Rice and Beans - Wednesday's Dinner Menu

  • Recipe Submitted by on

Category: Low Fat, Main Dish, Vegetables

 Ingredients List

  • 2 ts Vegetable oil
  • 3 Garlic cloves, minced
  • 2 Carrots, diced
  • 1 Onion, chopped
  • 1 ts Dried thyme
  • 1 pn Ground allspice
  • 1 1/4 c Long-grain rice
  • 2 1/4 c Vegetable stock, or chicken
  • 1/4 ts Hot pepper sauce
  • 19 oz Canned black beans
  • 1 Sweet green pepper, diced
  • 1/3 c Plain yogurt
  • Fresh parsley, chopped


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, 4.5 g fat, 80 g
carbohydrate, very high source of fibre, good source of iron

Wednesday's Menu: Calories Fat(g) Rice and beans 418 4.5
Quarter acorn squash 43
: 0.1 1/2 ts butter 16 1.8 1/2 c cherry tomatoes 13 0.2 1 whole
wheat roll 90
1.0 1 ts butter
33 3.7 1/2 c yogurt 153 5.3

Total: 766 16.6 Percent from fat: 20 percent

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