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Caribbean Casserole

This quick one skillet casserole dish of beans, bell peppers, tomatoes, and oregano uses instant brown rice to reduce cooking time.

  • 10 Servings
  • Less than $3.00

Ingredients

  • 1 medium onion, chopped
  • 1/2 medium green pepper, diced
  • 1 tablespoon canola oil
  • 1 can (14.5 ounces) stewed tomatoes, low-sodium
  • 1 can (15.5 ounces) black beans, low sodium
  • 1 teaspoon oregano leaves
  • 1/2 teaspoon garlic powder
  • 1 1/2 cups instant brown rice, uncooked

Steps

1

Wash hands with soap and water.

2

Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.

3

Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil.

4

Stir in rice and cover.

5

Reduce heat to simmer for 5 minutes.

6

Remove from heat and let stand for 5 minutes.

Ingredients

Serving Size: 1 Cup

NutrientsAmount
Total Calories172
Total Fat2 g
Saturated Fat0 g
Monounsaturated Fat1 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.2 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates33 g
Dietary Fiber5 g
Total Sugars2 g
Added Sugars included0 g
Protein6 g
Minerals
Calcium43 mg
Potassium290 mg
Sodium157 mg
Copper233 mcg
Iron2 mg
Magnesium62 mg
Phosphorus138 mg
Selenium10 mcg
Zinc1 mg
Vitamins
Vitamin A5 mcg RAE
Vitamin B60.2 mg
Vitamin B120 mg
Vitamin C10 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K5 mcg
Folate36 mcg DFE
Thiamin0.2 mg
Riboflavin0.1 mg
Niacin2 mg
Choline24 mg

Source:

  • Heart Healthy Home Cooking: African American Style
  • US Department of Health and Human Services
  • National Heart, Lung, and Blood Institute