Caribbean Casserole

Preparation Time: 20 minutes
1 medium onion, chopped ½ cup green bell pepper, diced 1 Tbsp canola oil 1 can (14 ½ oz) stewed tomatoes, unsalted 1 can (15 ½ oz) black beans, low-sodium, drained and rinsed 1 tsp oregano, dried ½ tsp garlic powder 1 ½ cups brown rice, uncooked
Sauté onions and bell pepper in canola oil until tender. Do not brown. Add tomatoes (including liquid), beans, oregano and garlic powder. Bring to a boil. Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat, let stand for 5 minutes before serving.
Serves: 10
½ Cup of Fruits and Vegetables per Serving
Fruit and /or Veggie color(s): [What’s This?]
Nutrition Information per Serving:
Calories: 110 Total Fat: 2g Saturated Fat: 0g % of Calories from Fat: 16% % Calories from Sat Fat: 0%		Protein: 3g Carbohydrates: 20g Cholesterol: 0mg Dietary Fiber: 4g Sodium: 100mg
Each serving provides: A good source of fiber and vitamin C.

Recipe courtesy of the U.S. Department of Health & Human Services.
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