| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains, Vegetables |
Vegetarian |
Beans and l, Main dishes, Vegetarian, Rice, Vegetables |
4 |
servings |
INGREDIENTS
| 2 |
c |
Rice; cooked and thawed (half brown and half white rice) |
| 1 |
c |
Chopped onion |
| 3 |
|
Cloves garlic; minced |
| 2 |
md |
Tomatoes; diced |
| 2 |
sm |
Zucchini or summer squash; chopped |
| 1/2 |
ts |
Oregano |
| 1/2 |
ts |
Cumin |
| 1/4 |
ts |
Salt |
| 16 |
oz |
Canned chili hot beans; (2 cups) |
|
|
Pepper and Tabasco Sauce; to taste |
|
|
Nonfat cooking spray |
INSTRUCTIONS
To shorten preparation time, cook large separate batches of brown and
white rice. Package them for freezing in 2-cup packages; 1 cup brown
and 1 cup white. When you're ready to prepare a recipe just defrost
and it's ready to use.
Thaw rice and heat in microwave or oven until ready to use. Saute
onions and garlic in pan sprayed with nonfat cooking spray. Add
tomatoes, zucchini and seasonings. Cover and simmer until vegetables
are tender. Add the beans and heat thoroughly. Season to taste and
spoon onto the hot rice.
Nutrition information per serving: Calories:245, Protein: 10g,
Carbohydrate: 53g, Fat: 2g, Cholesterol: 0mg, Sodium: 518mg, Fiber:
8g. Dietary Exchanges: 2 starch and 3 vegetable. 3 WW points.
Vegetarian Cooking for Healthy Living, by Mary Ter Meer and Jamie
Gates Galeana.
Recipe by: Vegetarian Cooking for Healthy Living, page 60
Posted to EAT-LF Digest by Kathleen <schuller@ix.netcom.com> on Sep
02, 1999, converted by MM_Buster v2.0l.
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