|Chopped onion||1⁄2 Cup (8 tbs)|
|Garlic||2 Clove (10 gm), minced|
|Vegetable oil||1 Tablespoon|
|Sliced zucchini||1 1⁄2 Cup (24 tbs)|
|Chopped green pepper||1 Cup (16 tbs)|
|Dried whole oregano||1⁄2 Teaspoon|
|Chopped fresh tomatoes||2 1⁄2 Cup (40 tbs)|
|Canned kidney beans||16 Ounce, drained (1 can)|
|Cooked brown rice||2 1⁄2 Cup (40 tbs) (cooked without salt or fat)|
|Shredded reduced calorie cheddar cheese||2 Ounce (1/2 cup)|
Saute onion and garlic in oil in a large skillet until onion is tender.
Add zucchini, green pepper, oregano, salt, and pepper, cook 5 minutes or until vegetables are tender.
Add tomatoes and beans, cover and heat thoroughly.
Spoon vegetable mixture over hot rice; sprinkle with cheese.
Calories 264 Calories from Fat 45
% Daily Value*
Total Fat 5 g7.8%
Saturated Fat 0.63 g3.1%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 425.2 mg17.7%
Total Carbohydrates 47 g15.8%
Dietary Fiber 8.4 g33.4%
Sugars 9.2 g
Protein 13 g26%
Vitamin A 19.2% Vitamin C 73.8%
Calcium 9.7% Iron 10.9%
*Based on a 2000 Calorie diet