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Caribbean Casserole

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Caribbean Casserole
En Español

Fivestar Rating
(120 votes)
Recipe Total Cost
  • Makes: 10 servings

This quick one skillet casserole dish of beans, bell peppers, tomatoes, and oregano uses instant brown rice to reduce cooking time.

Ingredients

  • 1 onion (medium, chopped)
  • 1/2 green pepper (diced)
  • 1 tablespoon canola oil
  • 1 can stewed tomatoes, low-sodium (14.5 ounces)
  • 1 teaspoon oregano leaves
  • 1/2 teaspoon garlic powder
  • 1 1/2 cups brown rice (instant, uncooked)
  • 1 can black beans or beans of your choice (16 ounces)

Directions

1. Saute 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.

3. Stir in rice and cover.

4. Reduce heat to simmer for 5 minutes.

5. Remove from heat and let stand for 5 minutes.

Notes

Source: US Department of Health and Human Services
National Institutes of Health
National Heart, Lung and Blood Institute, Heart Healthy Home Cooking: African American Style

Nutrition Information

Serving Size: 1 Cup
Nutrients Amount
Total Calories 189
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 182 mg
Carbohydrates 36 g
Dietary Fiber 6 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 7 g
Vitamin D 0 mcg
Calcium 52 mg
Iron 2 mg
Potassium 348 mg
N/A - data is not available
Nutrients Amount
Total Calories 189
Total Fat 2 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 36 g
Dietary Fiber 6 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 7 g
Minerals
Calcium 52 mg
Potassium 348 mg
Sodium 182 mg
Copper 268 mcg
Iron 2 mg
Magnesium 69 mg
Phosphorus 157 mg
Selenium 10 mcg
Zinc 1 mg
Vitamins
Vitamin A 5 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0 mcg
Vitamin C 11 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 5 mcg
Folate 47 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 2 mg
Choline 28 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/2 cups
Grains
1 ounces
Protein Foods
1 ounce

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I did change out the stewed tomatoes with petite diced tomatoes and 1/2 tsp. sugar. Many of the participants say they now use this recipe as one of their regular meals.