Caribbean Casserole

Name: Caribbean Casserole
Yield: 10

112 Ratings

Small bowl of beans and rice with a green bell pepper ganish

Makes: 10 servings

Total Cost: $$$$

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

Ingredients

1 medium onion, chopped
1/2 medium green pepper, diced (diced)
1 tablespoon canola oil (or cooking oil of choice)
1 can (14.5 ounces) stewed tomatoes, low-sodium
1 can (15.5 ounces) black beans, low sodium (or beans of your choice)
1 teaspoon oregano leaves
1/2 teaspoon garlic powder
1 1/2 cups instant brown rice, uncooked

Directions

Wash hands with soap and water.
Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
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.

Notes

Learn more about:

Source:

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

Nutrition Information

Serving Size: 1 Cup

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Nutrients	Amount
Total Calories	172
Total Fat	2 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	157 mg
Carbohydrates	33 g
Dietary Fiber	5 g
Total Sugars	2 g
Added Sugars included	0 g
Protein	6 g
Vitamin D	0 mcg
Calcium	43 mg
Iron	2 mg
Potassium	290 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients	Amount
Total Calories	172
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	33 g
Dietary Fiber	5 g
Total Sugars	2 g
Added Sugars included	0 g
Protein	6 g
Minerals
Calcium	43 mg
Potassium	290 mg
Sodium	157 mg
Copper	233 mcg
Iron	2 mg
Magnesium	62 mg
Phosphorus	138 mg
Selenium	10 mcg
Zinc	1 mg
Vitamins
Vitamin A	5 mcg RAE
Vitamin B6	0.2 mg
Vitamin B12	0 mg
Vitamin C	10 mg
Vitamin D	0 mcg
Vitamin E	1 mg
Vitamin K	5 mcg
Folate	36 mcg DFE
Thiamin	0.2 mg
Riboflavin	0.1 mg
Niacin	2 mg
Choline	24 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

	Vegetables	1/2 cups
	Grains	1 ounces
	Protein Foods	1 ounce

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.

02/28/13