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Old 06-19-2007, 12:08 PM   #24
tleef
Changing My Lifestyle
 
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Join Date: May 2007
Location: Calgary, AB, Canada
Posts: 241

S/C/G: 230/180/140

Height: 5'4"

Default Black Beans & Rice

Prep Time: 10 minutes
Total Time: 30 minutes

Ingredients


1/2 cup rice, brown, cooked
4 fluid ounces chicken broth, fat-free, low-sodium
1 garlic clove
1/4 yellow onion, whole
1/2 bell pepper, red, medium
1 1/2 teaspoons olive oil, extra virgin
1/2 cup black beans, canned, low-sodium
1/4 teaspoon cumin, ground
1/8 teaspoon oregano, dried
1/4 teaspoon black pepper
1 ounce low-fat cheddar cheese
2 tablespoons sour cream, fat-free
1 tomato, medium
1 tablespoon balsamic vinegar
2 cups tossed green salad
2 tablespoons fat-free salad dressing, favorite flavor

Preparation

Cook rice according to package directions, substituting chicken stock for 1/2 cup of the water.
Wash and peel garlic and onion; wash bell pepper and remove membrane. Mince garlic, chop onion, and chop bell pepper.
Heat olive oil in a medium skillet over medium-high heat. Add garlic, onion and bell pepper and saute´ until tender.
Add drained beans, cumin, oregano, 1/8 teaspoon of the black pepper, and 1-2 tablespoons of water as needed to prevent sticking.
Stir and continue to cook until beans are heated through. Serve bean mixture over cooked rice topped with cheese and sour cream.
Serve with sliced tomatoes and a salad. For tomatoes, wash and slice tomato and arrange on a plate, separating slices; drizzle with balsamic vinegar and remaining black pepper to taste.
Prepare a tossed salad with washed greens, your favorite vegetables and your favorite fat-free salad dressing.

Diet Exchange

Other Carbohydrates: 1.0 Very Lean Meat: 2.0
Fat: 2.0 Milk: 0.0
Vegetable: 4.0 Fruit: 0.0
Lean Meat: 0.5 Bread/Starch: 2.0

Nutrition Information
Amount Per Serving
Calories 510

Calories from Fat 110
Total Fat 13g
Saturated Fat 3g
Cholesterol 15mg
Sodium 720mg
Total Carbohydrate 71g
Dietary Fiber 12g
Sugars 19g
Protein 28g
Vitamin A 130%
Vitamin C 330%
Calcium 35%
Iron 35%
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