Caribbean Casserole

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

• Yield: 10 servings 
• Serving size: 1 cup
•  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

Ingredients

• 1 medium onion, chopped
• ½ green pepper, diced
• 1 tablespoon canola oil
• 1 14½-ounce can stewed tomatoes
• 1 16-ounce can black beans (or beans of your choice)
• 1 teaspoon oregano leaves
• ½ teaspoon garlic powder
• 1½ cups instant brown rice, uncooked

Method

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