American Cookbook #19 – Rice

American-Cookbook2 Black Beans and Rice

Makes 10 servings

Prep: 5 minutes
Cook: 25 minutes

Shopping List:

  • 5 ml or 1 teaspoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 140 gr or ¾ cup uncooked white rice
  • 355 ml or 1½ cups low sodium, low fat vegetable broth
  • 2 gr or 1 teaspoon ground cumin
  • ½ gr or ¼ teaspoon cayenne pepper
  • 840 gr or 3½ cups canned black beans, drained

rijst02TO MAKE:

  1. In a stockpot over medium-high heat, heat the oil.
  2. Add the onion and garlic and sautee for 4 minutes.
  3. Add the rice and sautee for 2 minutes.
  4. Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes.
  5. Add the spices and black beans.

Note: Easy to re-heat leftovers.

ENJOY !

Amount Per Serving 1 serving is a side-dish, 2 servings is a meal,
Calories: 140
Total Fat: 0.9g
Cholesterol: 0mg
Sodium: 354mg
Total Carbohydrates: 27.1g
Dietary Fiber: 6.2g
Protein: 6.3g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat two servings max !

PDF of this recipe: 20151126-AC-19-Black-Beans+Rice