Main Ingredients:

See below ingredients and instructions of the recipe

Cooking Preparation of the Recipe:

2 ts Vegetable oil
3 Garlic cloves, minced
2 Carrots, diced
1 Onion, chopped
1 ts Dried thyme
1 pn Ground allspice
1 1/4 c Long-grain rice
2 1/4 c Vegetable stock, or chicken
1/4 ts Hot pepper sauce
19 oz Canned black beans
1 Sweet green pepper, diced
1/3 c Plain yogurt
Fresh parsley, chopped

Serve with - Acorn squash with butter Cherry tomatoes Whole wheat
rolls Frozen yogurt

In non-stick skillet, heat oil over medium heat; cook garlic, carrots,
onion, thyme and allspice for about 5 minutes or until onion is
softened. Stir in rice for 1 minute. Stir in stock and ;hot pepper
sauce; bring to boil. Reduce heat to simmer; cook, covered for 20
minutes or until liquid is almost all absorbed.

Meanwhile, drain and rinse beans. Stir into rice mixture along with
green pepper; cook, covered, for 7 minutes or until beans are heated
through and green pepper is tender-crisp.

Serve with dollop of yogurt. Sprinkle parsley over top.

Per serving: about 418 calories, 15 g protein, 4.5 g fat, 80 g
carbohydrate, very high source of fibre, good source of iron

Wednesday's Menu: Calories Fat(g) Rice and beans 418 4.5
Quarter acorn squash 43 0.1 1/2 ts butter 16 1.8 1/2 c
cherry tomatoes 13 0.2 1 whole wheat roll 90 1.0 1 ts
butter 33 3.7 1/2 c yogurt 153 5.3

Total: 766 16.6 Percent from fat: 20
percent

Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb
96
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