Recipe - Rice And Beans - Wednesdays Dinner Menu

2 teaspoon Vegetable oil
3 Garlic cloves, minced
2 Carrots, minced
1 Onion, chopped
1 teaspoon Dried thyme
1 pn Ground allspice
1 One fourth cup Longgrain rice
2 One fourth cup Vegetable stock, or chicken
One fourth teaspoon Hot pepper sauce
19 ounce Canned black beans
1 Sweet green pepper, minced
1/3 cup Plain yogurt
Fresh parsley, chopped

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

In nonstick 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 tendercrisp.

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 One half teaspoon butter 16 1.8 One half cup cherry tomatoes 13 0.2 1 whole
wheat roll 90
1.0 1 teaspoon butter
33 3.7 One half cup yogurt 153 5.3

Total: 766 16.6 Percent from fat: 20 percent

Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96
[=PAM=] PA_Meadows@msn.com Submitted By
AF656@FREENET.CARLETON.CA (PAUL A. MEADOWS) On FRI, 12 JAN 1996 134209
~0500

From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini