Caribbean Casserole

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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):
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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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