Caribbean Casserole

Caribbean Casserole

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  14½-ounce can stewed tomatoes

1  16-ounce can black beans (or beans of your choice)

1  teaspoon oregano leaves

½ teaspoon garlic powder

1½ cups instant brown rice, uncooked

1. Saute onion and green pepper in canola oil, in a large pan, until tender. Do not brown.

2. Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil. Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat and let stand for 5 minutes.

Yield:                     10 servings 

Serving size:          1 cup 

Calories                 185 

Total Fat                1 g 

Saturated Fat        0 g 

Cholesterol            0 mg 

Sodium                  297 mg 

Total Fiber            7 g 

Protein                   7 g 

Carbohydrates      37 g 

Potassium              292 mg