Black Beans & Rice
Prep Time: 10 minutes
Total Time: 30 minutes
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
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.
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
Amount Per Serving
Calories from Fat 110
Total Fat 13g
Saturated Fat 3g
Total Carbohydrate 71g
Dietary Fiber 12g
Vitamin A 130%
Vitamin C 330%