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Recipe Name: Black Beans & Brown Rice W/mild Salsa Submitted by: Administrator
Source: Source Description:
Ethnicity: Last Modified: 2/22/2014
Base: Comments:
Preparation Time:
Number of Servings: 2

1 Cup(s) Brown Rice, uncooked
1 1/2 Cup(s) Water, or as directed on
rice package
1 Pinch(s) Salt, if desired
1 15-oz black beans cooked
1 Dash(s) up to
1/8 Teaspoon(s) Black pepper
1/4 Teaspoon(s) Ground oregano
1/4 Teaspoon(s) Ground cumin
1 Ounce(s) Low-fat mozzarella cheese
1 OR-
2 Ripe tomatoes, chopped
1 Green onion, minced
4 Sprigs fresh cilantro
(My own recipe, although not particularly innovative) Makes 2
lunch-sized servings, approx 400-450 calories each Game plan: Start
rice. While rice is cooking, prepare beans and salsa. Store for
later, or assemble dish and eat. Detailed instructions: Cook rice as
directed on package. If no directions, rinse rice thoroughly, place
in small pan with water and salt (optional). Heat on high until
boiling, then reduce heat to simmer, cover, and cook for 40 minutes.
Turn heat off, let rice sit for 5 minutes, remove cover and fluff with
a fork. Empty black beans into microwaveable bowl. Stir in spices
(start with the smaller amounts, then increase to taste). Bring beans
to simmer in microwave. While rice cooks, let sit to blend flavors.
Wash and chop tomatoes, mince onion. Wash cilantro, strip leaves off,
tear/crush the leaves and add them to the tomato and onion. Mix.
While rice cooks, let sit to blend flavors. Grate cheese. (At this
point, everything may be placed in the refrigerator for later
reheating, if desired.) Divide rice in half, and spread each half onto
a medium-sized plate. Divide beans in half, and spread each half over
the rice. If rice and beans are cold (e.g., were in the 'fridge),
heat in microwave before adding cheese. Sprinkle half of the grated
cheese over each plate, return plate to microwave briefly (15-20
seconds) to melt the cheese. Top with salsa immediately before
eating. WARDK@CSE.OGI.EDU (KAREN WARD) REC.FOOD.RECIPES From archives. Downloaded from Glen's MM Recipe Archive,

Nutrition (calculated from recipe ingredients)
Calories: 1193
Calories From Fat: 287
Total Fat: 32.8g
Cholesterol: 82.5mg
Sodium: 4519.6mg
Potassium: 1465.9mg
Carbohydrates: 161g
Fiber: 26g
Sugar: 3.3g
Protein: 71.9g

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