| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains, Meats | Canadian | Vegetables, Main dish, Low-fat | 4 | Servings |
INGREDIENTS
| 2 | ts | Vegetable oil |
| 3 | Garlic cloves, minced | |
| 2 | Carrots, diced | |
| 1 | Onion, chopped | |
| 1 | ts | Dried thyme |
| 1 | pn | Ground allspice |
| 1 1/4 | c | Long-grain rice |
| 2 1/4 | c | Vegetable stock, or chicken |
| 1/4 | ts | Hot pepper sauce |
| 19 | oz | Canned black beans |
| 1 | Sweet green pepper, diced | |
| 1/3 | c | Plain yogurt |
| Fresh parsley, chopped |
INSTRUCTIONS
Serve with - Acorn squash with butter Cherry tomatoes Whole wheat rolls Frozen yogurt In non-stick skillet, heat oil over medium heat; cook garlic, carrots, onion, thyme and allspice for about 5 minutes or until onion is softened. Stir in rice for 1 minute. Stir in stock and ;hot pepper sauce; bring to boil. Reduce heat to simmer; cook, covered for 20 minutes or until liquid is almost all absorbed. Meanwhile, drain and rinse beans. Stir into rice mixture along with green pepper; cook, covered, for 7 minutes or until beans are heated through and green pepper is tender-crisp. Serve with dollop of yogurt. Sprinkle parsley over top. Per serving: about 418 calories, 15 g protein, 4.5 g fat, 80 g carbohydrate, very high source of fibre, good source of iron Wednesday's Menu: Calories Fat(g) Rice and beans 418 4.5 Quarter acorn squash 43 : 0.1 1/2 ts butter 16 1.8 1/2 c cherry tomatoes 13 0.2 1 whole wheat roll 90 1.0 1 ts butter 33 3.7 1/2 c yogurt 153 5.3 Total: 766 16.6 Percent from fat: 20 percent Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96 [-=PAM=-] [email protected] Submitted By [email protected] (PAUL A. MEADOWS) On FRI, 12 JAN 1996 134209 ~0500 From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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