| 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=-] PA_Meadows@msn.com Submitted By
AF656@FREENET.CARLETON.CA (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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