Wednesday, October 10, 2012

Recipe of the Day

Black Beans and Rice





1-tablespoon canola oil or extra virgin olive oil

1/2 medium onion, thinly sliced across the grain

2 garlic cloves, minced

2 cups cooked medium- or long-grain white rice, or brown basmati rice

1 1/2 cups cooked black beans with approx. 1/2 cup of their cooking liquid

1/3 teaspoon salt


       Heat the oil in a large skillet over medium heat, and add the onion. Cook approx. five minutes. Stir in the garlic. Cook 30 seconds to a minute. Add the rice, beans and about 1/2 cup broth from the beans. Stir gently for approx. five minutes until the mixture is heated through, and serve. The mixture should be moist.


This recipe provides 6 servings


Nutritional information per serving (based on six servings): 151 calories; 3 grams fat; 26 grams carbohydrates; 4 grams dietary fiber; 5 grams protein

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