Quick & Easy

[Guest guest]

This is the first recipe I've made from the cookbook we are using in my

cardiac risk reduction class. It is a very basic cookbook and this is a

very basic recipe, but we rather liked it. I used summer squash and kept

it a little crisp which added some nice texture. Since I had cooked rice

in the freezer this was a quick and easy main dish. I did plop the rice

right in with the other ingredients rather than serving them separately.

 

 

* Exported from MasterCook *

 

Beans And Vegetables With Rice

 

Recipe By : Vegetarian Cooking for Healthy Living, page 60

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Rice Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 cups rice -- cooked and thawed

(half brown and half white rice)

1 cup chopped onion

3 cloves garlic -- minced

2 medium tomatoes -- diced

2 small zucchini or summer squash -- chopped

1/2 teaspoon oregano

1/2 teaspoon cumin

1/4 teaspoon salt

16 ounces canned chili hot beans -- (2 cups)

Pepper and Tabasco Sauce -- to taste

Nonfat cooking spray

 

To shorten preparation time, cook large separate batches of brown and white

rice. Package them for freezing in 2-cup packages; 1 cup brown and 1 cup

white. When you're ready to prepare a recipe just defrost and it's ready

to use.

 

Thaw rice and heat in microwave or oven until ready to use. Saute onions

and garlic in pan sprayed with nonfat cooking spray. Add tomatoes,

zucchini and seasonings. Cover and simmer until vegetables are tender.

Add the beans and heat thoroughly. Season to taste and spoon onto the hot

rice.

 

Nutrition information per serving: Calories:245, Protein: 10g,

Carbohydrate:53g, Fat: 2g, Cholesterol: 0mg, Sodium: 518mg, Fiber: 8g.

Dietary Exchanges: 2 starch and 3 vegetable. 3 WW points.

 

Vegetarian Cooking for Healthy Living, by Mary Ter Meer and Jamie Gates

Galeana.

 

 

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