夕食簡単

Caribbean Casserole

Name: Caribbean Casserole
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 10
Ingredients: 1 medium onion, chopped; 1/2 medium green pepper, diced; 1 tablespoon canola oil; 1 can (14.5 ounces) stewed tomatoes, low-sodium; 1 can (15.5 ounces) black beans, low sodium; 1 teaspoon oregano leaves; 1/2 teaspoon garlic powder; 1 1/2 cups instant brown rice, uncooked

This quick one skillet casserole dish of beans, bell peppers, tomatoes, and oregano uses instant brown rice to reduce cooking time.

30 min10 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 Cup

182

カロリー

タンパク質

34g

炭水化物

脂質

食物繊維

糖類

69mg

ナトリウム

飽和脂肪酸 0 g · コレステロール 0 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

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

作り方

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.

出典: 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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