Caribbean Casserole
This quick one skillet casserole dish of beans, bell peppers, tomatoes, and oregano uses instant brown rice to reduce cooking time.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1 Cup
182
Calories
6g
Protein
34g
Carbs
3g
Fat
6g
Fiber
2g
Sugar
69mg
Sodium
Saturated Fat 0 g · Cholesterol 0 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
onion, chopped
1 medium
green pepper, diced
1/2 medium · diced
canola oil
1 tablespoon · or cooking oil of choice
stewed tomatoes, low-sodium
1 can (14.5 ounces)
black beans, low sodium
1 can (15.5 ounces) · or beans of your choice
oregano leaves
1 teaspoon
garlic powder
1/2 teaspoon
instant brown rice, uncooked
1 1/2 cups
Instructions
- 1
Wash hands with soap and water.
- 2
Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
- 3
Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil.
- 4
Stir in rice and cover.
- 5
Reduce heat to simmer for 5 minutes.
- 6
Remove from heat and let stand for 5 minutes.
Source: USDA MyPlate Kitchen · Heart Healthy Home Cooking: African American Style US Department of Health and Human Services National Heart, Lung, and Blood Institute
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