Black Beans and Rice – Healthy Weight Loss Recipe


(makes 4 servings)


Ingredients: Nutrition Facts for Black Beans and Rice
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1 1/2 tablespoons vegetable oil

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1/2 medium onion, chopped

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2-3 cloves garlic, pressed or chopped fine

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2 cups cooked rice, cooled to room temperature

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1 15 oz. can black beans, or about 2 cups of home-cooked black beans

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1 cup broccoli florettes, chopped

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1 cup tomato, chopped

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1/2 cup mozzarella cheese, grated

small bullet 2 tablespoons fresh cilantro, chopped


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.


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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