Boingo1
Cathlete
BLACK BEAN MEDLEY
Servings: 10
Nonfat cooking spray
1 c. chopped onion
1/2 c. chopped green pepper
2 t. minced garlic
2 (15 oz.) cans black beans, undrained
2 c. chopped tomato
1 c. cooked long-grain rice (cooked without salt or fat)
1/4 c. chopped fresh cilantro
1/4 t. ground white pepper
1/4 t. ground red pepper
1/4 t. pepper
Fresh cilantro (optional)
Coat a large nonstick skillet with cooking spray; place over medium-high heat
until hot. Add onion, green pepper, and garlic and saute until tender. Add
black beans, tomato, and rice; stir well. Stir in chopped cilantro and next
3 ingredients. Cook over medium heat 20 minutes, stirring occasionally.
Transfer to a serving bowl; garnish with fresh cilantro, if desired.
Nutritional information per serving: 108 calories; 5.7 g. protein; 0.7 g.
fat; 21.0 g. carbohydrate; 3.3 g. fiber; 144 mg. sodium; 25 mg. calcium
Servings: 10
Nonfat cooking spray
1 c. chopped onion
1/2 c. chopped green pepper
2 t. minced garlic
2 (15 oz.) cans black beans, undrained
2 c. chopped tomato
1 c. cooked long-grain rice (cooked without salt or fat)
1/4 c. chopped fresh cilantro
1/4 t. ground white pepper
1/4 t. ground red pepper
1/4 t. pepper
Fresh cilantro (optional)
Coat a large nonstick skillet with cooking spray; place over medium-high heat
until hot. Add onion, green pepper, and garlic and saute until tender. Add
black beans, tomato, and rice; stir well. Stir in chopped cilantro and next
3 ingredients. Cook over medium heat 20 minutes, stirring occasionally.
Transfer to a serving bowl; garnish with fresh cilantro, if desired.
Nutritional information per serving: 108 calories; 5.7 g. protein; 0.7 g.
fat; 21.0 g. carbohydrate; 3.3 g. fiber; 144 mg. sodium; 25 mg. calcium