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Rice & beans - wednesday's dinner menu

Yield: 4 Servings

Ingredients:

• 2 ts Vegetable oil
• 3 Garlic cloves minced
• 2 Carrots diced
• 1 Onion chopped
• 1 ts Dried thyme
• 1 pn Ground allspice
• 1 1/4 c Long-grain rice
• 2 1/4 c Vegetable stock or chicken
• 1/4 ts Hot pepper sauce
• 19 oz Canned black beans
• 1 Sweet green pepper diced
• 1/3 c Plain yogurt

Instructions:

Fresh parsley chopped 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

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