Makes: 10 servings
This quick one skillet casserole dish of beans, bell peppers, tomatoes, and oregano uses instant brown rice to reduce cooking time.
Ingredients:
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1 onion (medium, chopped)
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1/2 green pepper (diced)
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1 tablespoon canola oil
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1 can stewed tomatoes, low-sodium (14.5 ounces)
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1 teaspoon oregano leaves
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1/2 teaspoon garlic powder
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1 1/2 cups brown rice (instant, uncooked)
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1 can black beans or beans of your choice (16 ounces)
Directions:
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Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
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Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil.
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Stir in rice and cover.
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Reduce heat to simmer for 5 minutes.
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Remove from heat and let stand for 5 minutes.
Sources:
US Department of Health and Human Services
National Institutes of Health
National Heart, Lung and Blood Institute, Heart Healthy Home Cooking: African American Style