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Version 2.02
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Weight Loss Recipes - Black Beans and
Rice
Black Beans
and Rice
(makes
4 servings)
| Ingredients: |  |
| |  |
1
1/2 tablespoons vegetable oil | |
1/2
medium onion, chopped | |
2-3
cloves garlic, pressed or chopped fine |
|
2
cups cooked rice, cooled to room temperature |
|
1 15 oz.
can black beans, or about 2 cups of home-cooked black beans |
|
1
cup broccoli florettes, chopped |
|
|
|
1/2
cup mozzarella cheese, grated |
|
2 tablespoons
fresh cilantro, chopped
| | Directions: |
| | | 1. |
Sauté
onions and garlic in vegetable oil for about 3 minutes. |
| 2. |
Add broccoli,
beans and rice. Cover and cook, stirring occasionally, until broccoli turns bright
green. | | 3. |
Gently stir
in tomato and cilantro. | | 4. |
Sprinkle
cheese over mixture and let melt. |
TEXT
VERSION OF NUTRITION FACTS:
Serving
Size: 1/4 of recipe (273 g)
Servings Per Recipe: 4 |
| Amount
per serving | | Calories | 341 |
| Calories
from fat | 98 |
| Total
Fat | 11
g | | Saturated
Fat | 4
g | | Cholesterol | 16
mg | | Sodium | 550
mg | | Total
Carbohydrates | 45
g | | Dietary
Fiber | 10
g | | Sugars | 0
g | | Protein | 17
g | | Vitamin
A | 15% |
| Vitamin
C | 45% |
| Calcium | 25% |
| Iron | 15% |
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