Black Beans and Rice Recipe

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Ingredients:

Serving

1/4 cup brown rice, cooked
4 fl oz low-sodium low-fat vegetable broth
1 garlic clove
1/4 yellow onion
1/4 medium red bell pepper
1 tsp extra virgin olive oil
1/2 cup reduced sodium black beans, canned
1/4 tsp ground cumin
1/8 tsp dried oregano
1/4 tsp black pepper
1 oz low-fat cheddar cheese
1 tbsp nonfat sour cream

Directions:

Cook rice according to package directions, substituting vegetable broth for 4 ounces (1/2 cup) of the water.
Wash and peel garlic and onion; wash bell pepper and remove membrane.
Mince garlic, chop onion, and chop bell pepper.
Heat olive oil in a medium skillet over medium-high heat. Add garlic, onion and bell pepper and saute´ until tender.
Add drained beans, cumin, oregano, 1/8 teaspoon of the black pepper, and 1 to 2 tablespoons of water to prevent sticking.
Stir and continue to cook until beans are heated through.
Serve bean mixture over cooked rice topped with cheese and sour cream.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	586.25 Kcal (2455 kJ)
Calories from fat	127.04 Kcal
		% Daily Value*
Total Fat	14.12g	22%
Cholesterol	10.77mg	4%
Sodium	512.35mg	21%
Potassium	1700.14mg	36%
Total Carbs	84.89g	28%
Sugars	4.62g	18%
Dietary Fiber	18.35g	73%
Protein	31.94g	64%
Vitamin C	32.5mg	54%
Vitamin A	0.7mg	25%
Iron	18.6mg	103%
Calcium	289.3mg	29%

Amount Per 100 g
Calories	182.46 Kcal (764 kJ)
Calories from fat	39.54 Kcal
		% Daily Value*
Total Fat	4.39g	22%
Cholesterol	3.35mg	4%
Sodium	159.46mg	21%
Potassium	529.12mg	36%
Total Carbs	26.42g	28%
Sugars	1.44g	18%
Dietary Fiber	5.71g	73%
Protein	9.94g	64%
Vitamin C	10.1mg	54%
Vitamin A	0.2mg	25%
Iron	5.8mg	103%
Calcium	90mg	29%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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