Rice and Beans - Wednesdays Dinner Menu

Rice and Beans - Wednesdays Dinner Menu Ingredients

2 ts Vegetable oil	2 1/4 c Vegetable stock, or chicken
3 Garlic cloves, minced	1/4 ts Hot pepper sauce
2 Carrots, diced	19 oz Canned black beans
1 Onion, chopped	1 Sweet green pepper, diced
1 ts Dried thyme	1/3 c Plain yogurt
1 pn Ground allspice	Fresh parsley, chopped
1 1/4 c Long-grain rice

Instructions for Rice and Beans - Wednesdays Dinner Menu

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 Wednesdays 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 Geminis MASSIVE MealMaster collection at www.synapse.com/~gemini

Main Ingredient: ChickenCuisine: Uncategorized

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