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Caribbean Casserole


1 medium onion, chopped
½ green pepper, diced
1 tablespoon canola oil
1 14½-ounce can stewed tomatoes (low-sodium)
1 16-ounce can black beans (low-sodium)
1 teaspoon oregano leaves
½ teaspoon garlic powder
1½ cups instant brown rice, uncooked


  1. Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
  2. 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.

Nutrition Facts: Serving size 1 cup, Calories 185, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 297 mg, Fiber 7 g, Protein 7 g, Carbohydrates 37 g, Potassium 292 mg

Source: National Heart, Lung, and Blood Institute, National Institutes of Health, U.S. Department of Health and Human Services


Content last reviewed November 05, 2013
Page last updated December 23, 2013