The cold weather will make a brief return this weekend - we hope. Here is a favorite around my house to quickly warm on the stove after outside play. The black beans provide a lot of solid protein while the rice gives you some carbohydrates to revitalize those tired bodies. A serving is only 128 calories, but it does have a bit of a sodium kick so beware for those with high blood pressure.
Prep Time: Approx: 15 minutes
Cook Time: Approx: 20 minutes
(Total time will vary with appliance and setting.)
Level of Difficulty: Medium
1 onion, chopped
1 tablespoon vegetable oil
1 14.5-ounce can stewed tomatoes
1 15-ounce can black beans, undrained with additional cup of water
½ teaspoon dried oregano
½ teaspoon garlic powder
1 cup instant white rice
In a large saucepan, cook and stir onion in oil until tender and translucent, but not brown. Add tomatoes, beans, oregano and garlic powder. Bring to a boil. Stir in rice, and return mixture to a boil. Reduce heat to simmer, and cover. Let mixture simmer for 5 minutes. Remove pan from heat and let stand 5 minutes before serving.
Yield: 8 servings
Calories 128; Sodium 315 mg; Total fat 2 g; Carbohydrates 23.4 g; Saturated fat 0.3 g; Protein 4.8 g; Cholesterol 0 mg