2.19.2015

SW Cuban black beans and rice

Y'all know how much I love a recipe that requires just a few ingredients, ones I can easily keep on hand. A recipe that is low in calories but high in nutrients. One you can throw together in a short time.

"They" say most families rotate through 16 recipes throughout the year.

This is one we eat regularly and would fit into one of those 16 recipes.



Above are most of the ingredients.  During the summer I try to chop up the onions and peppers from our garden so I always have some on hand but purchasing them already diced is one of my favorite conveniences and usually I buy them on sale for $1 a bag which is well worth it.  At some point I would love to bottle my own diced tomatoes but for now I just use canned.  

Jay loves to make Jambalaya if we have the ingredients including turkey keilbasa (or other similar sausage) So I keep one or two on hand.


INGREDIENTS:

1 cup long grain white rice
2 cups water
1 tablespoon vegetable oil
1 small onion, chopped (about 1/2 cup)
1/2 green bell pepper, chopped, (about 1/2 cup)
1 garlic clove, finely chopped
1 (15oz) can S&W® Black Beans, drained, rinsed
1 (14.5oz) can diced tomatoes (do not drain)
1/2 pound smoked cooked ham, cut in 1/2-inch cubes
1/2 teaspoon dried oregano leaves
1/2 teaspoon hot sauce

PREPARATION:

In 2 1/2-quart saucepan, cook rice in water as directed on package. Set aside to keep warm. Meanwhile, in 12-inch nonstick skillet, heat oil over medium heat. Add onion, bell pepper and garlic. Cook 5 minutes, stirring frequently, until almost tender. Stir in all remaining ingredients except cooked rice. Cook 10 minutes or until thoroughly heated, stirring once or twice. Spoon hot rice on serving platter; top with black bean mixture.

Tip:
Use leftover baked ham for this recipe. Or purchase a thick slice of deli baked ham.
NUTRITIONAL INFORMATION PER SERVING:

Calories 230 (from Fat 50), Total Fat 6g (Saturated Fat 1.5g, Trans Fat 0g), Cholesterol 20mg, Sodium 780mg, Total Carbohydrate 38g, Dietary Fiber 5g, Sugar 4g, Protein 12g, Vitamin A 6%, Vitamin C 35%, Calcium 6%, Iron 15%


I am NOT a food photographer. This picture does NOT do the meal justice.  I absolutely love the flavors of the garlic and oregano in this recipe and I often substitute brown rice. For a more appetizing picture and printable recipe you can click here.  

1 comment:

hitaakademi said...

it’s very amazing. Thanks for it.

plastik rögar kapağı