저녁쉬움

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 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1 Cup

182

칼로리

단백질

34g

탄수화물

지방

식이섬유

당류

69mg

나트륨

포화지방 0 g · 콜레스테롤 0 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

출처: 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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