Caribbean Casserole Recipe

 

 

Caribbean Casserole

This tropical-inspired dish is gently spiced for a rich flavor.

1 medium onion, chopped ½ green pepper, diced 1 tablespoon canola oil 1 14½-ounce can stewed tomatoes 1 16-ounce can black beans (or beans of your choice) 1 teaspoon oregano leaves ½ teaspoon garlic powder 1½ cups instant brown rice, uncooked

1.                   Saute onion and green pepper in canola oil, in a large pan, until tender. Do not brown.

2.                   Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil. Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat and let stand for 5 minutes.

 

 

Yield: 10 servings Serving size: 1 cup Calories 185 Total Fat 1 g Saturated Fat 0 g Cholesterol 0 mg Sodium 297 mg Total Fiber 7 g Protein 7 g Carbohydrates 37 g Potassium 292 mg

 Heart Healthy Home Cooking