Caribbean Casserole
This quick one skillet casserole dish of beans, bell peppers, tomatoes, and oregano uses instant brown rice to reduce cooking time.
- Yield
- 10 servings
- Serving size
- 1 Cup
- Rating
- 3.56 of 5 (113 ratings)
Food groups
- Grains: 1 ounces
- Vegetables: 1/2 cups
Ingredients
- 1 medium onion, chopped
- 1/2 medium green pepper, diced (diced)
- 1 tablespoon canola oil (or cooking oil of choice)
- 1 can (14.5 ounces) stewed tomatoes, low-sodium
- 1 can (15.5 ounces) black beans, low sodium (or beans of your choice)
- 1 teaspoon oregano leaves
- 1/2 teaspoon garlic powder
- 1 1/2 cups instant brown rice, uncooked
Directions
- Wash hands with soap and water.
- Sauté onion and green pepper in canola oil, in a large pan, until tender.
- Do not brown.
- Add tomatoes, beans (include liquid from both), oregano, 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.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 181.7 |
| Total Fat | 2.56 g |
| Saturated Fat | 0.39 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 34.44 g |
| Dietary Fiber | 5.72 g |
| Total Sugars | 2.2 g |
| Added Sugars included | 0 g |
| Protein | 5.78 g |
| Calcium | 38 mg |
| Potassium | 329 mg |
| Sodium | 69.49 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 59 mg |
| Phosphorus | 156 mg |
| Selenium | 6 mg |
| Zinc | 1 mg |
| Vitamin A | 11 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 12 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 5 mcg |
| Folate | 42 mcg |
| Thiamin | 0.5 mg |
| Riboflavin | 0.2 mg |
| Niacin | 3 mg |
| Choline | 23 mg |
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Source
Recipe by: Heart Healthy Home Cooking: African American Style — US Department of Health and Human Services — National Heart, Lung, and Blood Institute
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/caribbean-casserole. Federal works are public domain in the United States.