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Name: Spicy Rice and Beans
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Yield: 4
Cuisine: American
Ingredients: 1 tb Vegetable oil; 2 Garlic cloves;minced; 1 cn Beans;19 oz/540ml; rinsed &; 1 c Salsa;mild, chunky; 1 Onion chopped; 1/4 ts Pepper; 1 ts Cumin;ground; 1 cn Tomatoes; 19 oz/540 ml;; 1 c Rice, brown, long grained; 1 1/2 c Corn kernels; 1/2 ts -Salt; 2 c Vegetable stock;

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INGREDIENTS

1 tb Vegetable oil
2 Garlic cloves;minced
1 cn Beans;19 oz/540ml; rinsed &
1 c Salsa;mild, chunky
1 Onion ; chopped
1/4 ts Pepper
1 ts Cumin;ground
1 cn Tomatoes; 19 oz/540 ml;
1 c Rice, brown, long grained
1 1/2 c Corn kernels
1/2 ts -Salt
2 c Vegetable stock;

Servings

INSTRUCTIONS

In large ovenproof skillet, heat oil over medium-high heat; saute garlic and onion for 3 to 5 minutes or till softened. Stir in rice and cumin; cook, stiriing, for 1 minute. Add stock, salsa, beans, corn kernels, salt and pepper. Bake, covered in 350F oven for 45 minutes or till rice is tender (a little liquid will remain). Meanwhile, coarsely chop tomatoes, pour over rice. Cook for 10 minutes;pour over rice. Cook for 10 to 15 minutes or till tomatoes are heated through. (Ca be refrigerated, covered up to 5 days). SERVES: 4 SOURCE: Marion Kane (former food editor of Toronto Sun, present editor of Toronto Star), published in Canadian Living magazine

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Nutrition

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Serving Size: 1 Serving (82g)
Recipe Makes: 4 Servings

Calories: 76
Calories from Fat: 24 (32%)

Amt Per Serving		% DV

	Total Fat 2.7g	4 %
	Saturated Fat 0.2g	1 %
	Monounsaturated Fat 1.6g
	Polyunsanturated Fat 0.8g
Cholesterol 0mg		0 %
Sodium 293.3mg		10 %
Potassium 149.7mg		4 %
Total Carbohydrate 13.2g		4 %
	Dietary Fiber 1.6g	6 %
	Sugars, other 11.6g
Protein 1.8g		3 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 76

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