晚餐简单

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 份

营养成分（每份）

每份数值 · 每份分量: 1 Cup

182

卡路里

蛋白质

34g

碳水

脂肪

膳食纤维

糖

69mg

钠

饱和脂肪 0 g · 胆固醇 0 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

来源: USDA MyPlate Kitchen · Heart Healthy Home Cooking: African American Style US Department of Health and Human Services National Heart, Lung, and Blood Institute

Nutrola AI营养追踪应用的一部分 — 每个食谱都有经过验证的宏量营养素，一键记录。

用Nutrola记录每一餐

使用AI照片扫描，几秒钟内记录这个食谱。