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Carribean Casserole

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Submitted by tdwmsw

YIELD

servings

PREP

10 min

COOK

20 min

READY

30 min

Ingredients

1 1
MEDIUM MEDIUM ONIONS
chopped
1 15
TABLESPOON ML VEGETABLE OIL
15 433.5
16 462.4
OUNCES ML/G BLACK BEANS
1 5
TEASPOON ML OREGANO
1 5
TEASPOON ML TURMERIC
½ 2.5
TEASPOON ML GARLIC POWDER
1 ½ 355
CUPS ML BROWN RICE FLOUR
instant *

Directions

Stir onion in hot oil until tender (do not brown).

Add tomatoes, beans (include liquid from both), oregano, turmeric, and garlic powder.

Bring to a boil.

Stir in rice and cover.

Reduce heat to simmer for 5 minutes.

Remove from heat and let stand for 5 minutes.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 268g (9.5 oz)
Amount per Serving
Calories 179 18% from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 719mg 30%
Total Carbohydrate 10g 10%
Dietary Fiber 10g 41%
Sugars g
Protein 17g
Vitamin A 4% Vitamin C 25%
Calcium 9% Iron 23%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 
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