Caribbean Casserole

Name: Caribbean Casserole
Total time: 20 min
Yield: 10 人数
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

コスト $8, 節約する $10

出典: Recommended by CookPal

20 分
10 人数
$8

Caribbean Casserole

コスト $8, 節約する $10

出典: Recommended by CookPal

20 分
10 人数
$8

材料

Main 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

手順

Wash hands with soap and water.

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

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.

栄養素

1人前あたり

🔥

172

カロリー

6
タンパク質
33
炭水化物
2
脂肪

💡 Substitute green pepper for red or yellow pepper for a sweeter flavor.Ensure the canned beans and tomatoes are labeled 'low-sodium' to keep the dish heart-healthy.Serve with a side of fresh lemon wedges for added zest.