Caribbean Casserole

Caribbean Casserole

This tropical-inspired dish is gently spiced for a rich flavor

CAL/SERV :

185

PREP TIME :

10 MINS

YIELDS :

10 SERVINGS

COOK TIME:

10 MINS

INGREDIENTS
  • 1 medium onion, chopped
  • ½ green bell pepper, rinsed and diced
  • 1 Tbsp canola oil
  • 1 can (14½ oz) stewed tomatoes
  • 1 can (15½ oz) low-sodium black beans (or beans of your choice), drained and rinsed
  • 1 tsp dried oregano
  • ½ tsp garlic powder
  • 1½ C instant brown rice, uncooked

INSTRUCTIONS
  1. Sauté onion and green pepper in canola oil, in a large pan, until tender.  Do not brown.
  2. Add tomatoes and beans (including liquid from both), as well as oregano and garlic powder.  Bring to a boil. 
  3. Stir in rice and cover.  Reduce heat to simmer for 5 minutes.  Remove from heat, and let stand for 5 minutes before serving.

Tip: Finish the meal with delicious tropical fruit, such as mangoes, papayas, or pineapple.

Note: If you can’t find beans labeled “low-sodium,” compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.

Nutrition (per serving):

Calories 185, Total fat 1 g, Saturated fat 0 g, Cholesterol 0 mg, Sodium 297 mg, Total fiber 7 g, Protein 7 g, Carbohydrates 37 g, Potassium 292 mg

 Courtesy of National Heart, Lung, and Blood Institute