Rice And Bean Casserole
|Onion||1⁄3 Cup (5.33 tbs), diced|
|Bell pepper||1⁄3 Cup (5.33 tbs), diced (Red Or Green)|
|Garlic||1 Clove (5 gm), minced|
|Canned black eyed peas||1⁄2 Pound, rinsed, drained|
|Skim milk/Non fat milk||1 Cup (16 tbs)|
|Fast cooking whole grain brown rice||2 Ounce|
|Thyme leaves||1⁄2 Teaspoon|
|Rubbed sage||1⁄2 Teaspoon|
1.Take a 1 quart microwavable casserole and add in margarine. Microwave on high 100% for about 30 seconds to melt the margarine.
2.Add in bell pepper, onion, garlic and mix well. Microwave covered for 2 minutes on high 100%. Stir once halfway through the cooking.
3. Once the onions turn translucent, add in the milk, 1 tablespoon water, bay leaf and black eyed peas. Microwave for 2 minutes on high 100 % until the mixture boils.
4.Add in the rice and microwave covered for 4 minutes on high.
5. Now reduce power to medium or 505 and microwave for about 2 1/2 minutes.
5. Add in the seasonings and microwave covered for 2 1/2 minutes on medium.
6. Let stand for about 2 minutes so that the liquid gets absorbed.
7. Discard the bay leaf.
8. Serve hot as main dish.
Calories 284 Calories from Fat 40
% Daily Value*
Total Fat 5 g7.3%
Saturated Fat 0.98 g4.9%
Trans Fat 0 g
Cholesterol 2.3 mg0.8%
Sodium 684.3 mg28.5%
Total Carbohydrates 49 g16.2%
Dietary Fiber 5.4 g21.7%
Sugars 7.6 g
Protein 13 g25.6%
Vitamin A 8.7% Vitamin C 41.6%
Calcium 18.8% Iron 12.5%
*Based on a 2000 Calorie diet