Black Beans and Rice with Cheese

Yield: 4 servings (serving size: 1/4 cup rice, 1/2 cup bean mixture, and 1 tablespoon cheese)
Source: Cooking Light Magazine, October 2005
CL Comments: "This is a variation on a black bean dish my husband liked in Guatemala. I have come up with several different variations, but this one is both easy and delicious." -Joann Hoye, Raleigh, NC
Amy's Comments: Easy to put together and tasty! The heat was just right for me (of course I like it spicy!). I doubled the recipe so we'd have some leftovers! I also subbed brown rice. Looking forward to these leftovers!

INGREDIENTS:

1 tablespoon olive oil
1/2 cup chopped onion
1/2 cup chopped red bell pepper
3 garlic cloves, minced
1/2 cup water
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon ground coriander
1/4 teaspoon ground red pepper
1 (15-ounce) can black beans, rinsed and drained
1 cup hot cooked long-grain rice
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese

INSTRUCTIONS:

  1. Heat oil in a medium saucepan over medium heat. Add onion and bell pepper; cook 5 minutes or until tender, stirring occasionally. Add garlic; cook 1 minute. Add water and next 7 ingredients (through beans); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated. Place 1/4 cup rice on each of 4 plates; top with 1/2 cup bean mixture. Sprinkle each serving with 1 tablespoon cheese.

NUTRITIONAL INFO:

Healthy Units: 3 per serving (or Core if you use brown rice & ff cheese)
CALORIES 158(30% from fat); FAT 5.3g (sat 1.5g,mono 2.6g,poly 0.5g); PROTEIN 6.1g; CHOLESTEROL 5mg; CALCIUM 93mg; SODIUM 664mg; FIBER 4.1g; IRON 1.9mg; CARBOHYDRATE 24.6g

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