Issue link: https://read.uberflip.com/i/1145989
84 deliciously healthy dinners caribbean casserole Prep time: 10 minutes Cook time: 10 minutes this tropical-inspired dish is gently spiced for a rich flavor 1 medium onion, chopped ½ green bell pepper, rinsed and diced 1 Tbsp canola oil 1 can (14½ oz) stewed tomatoes 1 can (15½ oz) low-sodium black beans (or beans of your choice), drained and rinsed 1 tsp dried oregano ½ tsp garlic powder 1½ C instant brown rice, uncooked 1 Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown. 2 Add tomatoes and beans (including liquid from both), as well as oregano and garlic powder. Bring to a boil. 3 Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat, and let stand for 5 minutes before serving. Tip: Finish the meal with delicious tropical fruit, such as mangoes, papayas, or pineapple. Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level. yield: 10 servings serving size: 1 C casserole each serving provides: calories 185 total fat 1 g saturated fat 0 g cholesterol 0 mg sodium 297 mg total fiber 7 g protein 7 g carbohydrates 37 g potassium 292 mg