Black Beans And Rice
|Vegetable oil||1 Tablespoon|
|Yellow onion||1 Medium, chopped fine|
|Sweet red pepper||1 Small, cored, seeded, and chopped fine|
|Garlic||2 Clove (10 gm), minced|
|Cooked and drained black beans||1 3⁄4 Cup (28 tbs)|
|Long grain rice||1⁄2 Cup (8 tbs)|
|Low sodium chicken broth||1 1⁄2 Cup (24 tbs)|
|Red pepper flakes||1⁄4 Teaspoon|
|Dried thyme||1⁄4 Teaspoon, crumbled|
|Shredded cheddar cheese||1⁄2 Cup (8 tbs)|
In a large heavy saucepan, heat the vegetable oil over moderate heat for 1 minute; add the onion and red pepper and cook, stirring, for 5 minutes or until the onion is soft.
Add the garlic, black beans, rice, chicken broth, red pepper flakes, thyme, and bay leaf, and bring to a boil.
Adjust the heat so that the mixture bubbles gently.
Cover and simmer for 20 minutes or until the rice is tender.
Remove the bay leaf, spoon the rice and beans onto 4 heated plates, and sorinkle each portion with the cheese.
Serving size: Complete recipe
Calories 1389 Calories from Fat 352
% Daily Value*
Total Fat 40 g61.4%
Saturated Fat 15.3 g76.6%
Trans Fat 0 g
Cholesterol 60.5 mg20.2%
Sodium 1504 mg62.7%
Total Carbohydrates 201 g67%
Dietary Fiber 45.3 g181.1%
Sugars 5.9 g
Protein 58 g115.9%
Vitamin A 98.8% Vitamin C 285.9%
Calcium 75% Iron 48.4%
*Based on a 2000 Calorie diet