Cooking Recipe Rice & Beans - Wednesday'S Dinner Menu
Recipe Ingredients
Directions
Serve with - Acorn squash with butter Cherry tomatoes Whole wheat
rolls Frozen yogurt
In non-stick skillet, heat oil over medium heat; cook garlic, carrots,
onion, thyme and allspice for about 5 minutes or until onion is
softened. Stir in rice for 1 minute. Stir in stock and ;hot pepper
sauce; bring to boil. Reduce heat to simmer; cook, covered for 20
minutes or until liquid is almost all absorbed.
Meanwhile, drain and rinse beans. Stir into rice mixture along with
green pepper; cook, covered, for 7 minutes or until beans are heated
through and green pepper is tender-crisp.
Serve with dollop of yogurt. Sprinkle parsley over top.
Per serving: about 418 calories, 15 g protein, 4.5 g fat, 80 g
carbohydrate, very high source of fibre, good source of iron
Wednesday's Menu: Calories Fat(g) Rice and beans 418 4.5
Quarter acorn squash 43
: 0.1 1/2 ts butter 16 1.8 1/2 c cherry tomatoes 13 0.2 1
whole wheat roll 90
1.0 1 ts butter
33 3.7 1/2 c yogurt 153 5.3
Total: 766 16.6 Percent from fat: 20
percent
Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb
96
[-=PAM=-] PA_Meadows@msn.com Submitted By
AF656@FREENET.CARLETON.CA (PAUL A. MEADOWS) On FRI, 12 JAN 1996 134209
~0500