Black Beans and Rice

Ingredients

• 2 teaspoons canola oil
• 1 medium onion, diced
• 1 medium green bell pepper, diced
• 2 medium garlic cloves, minced
• 2 ounces Canadian bacon, cut into thin strips
• 15-ounce can no-salt-added black beans, rinsed and drained
• 1 1/2 cups fat-free, low-sodium chicken broth
• 1 tablespoon red-wine vinegar
• 1 bay leaf
• 1/4 teaspoon dried oregano, Mexican preferred
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 1 cup uncooked rice
• 2 tablespoons chopped fresh cilantro

Serves:

4 people; 1/2 cup bean mixture and 1/2 cup rice per serving

Dietary Exchanges:

3 1/2 starch, 1 vegetable, 1/2 very lean meat

Nutrition Analysis (per serving)
• 302 Calories
• 3.0 g Total Fat
• 0.5 g Saturated Fat
• 0.0 g Trans Fat
• 0.5 g Polyunsaturated Fat
• 1.5 g Monounsaturated Fat
• 8 mg Cholesterol
• 289 mg Sodium
• 56 g Carbohydrates
• 5 g Fiber
• 6 g Sugar
• 13 g Protein

Cooking Instructions

Heat a large skillet over medium heat. Add the canola oil and swirl to coat the bottom.

Cook the onion, bell pepper and garlic, for about 4 minutes, stirring occasionally.

Stir in the Canadian bacon and cook for 1 minute, or until the onion is soft. Stir in the beans, broth, vinegar, bay leaf, oregano, salt and pepper. Reduce the heat and simmer for about 30 minutes to blend flavors. Discard the bay leaf.

 

Transfer one-quarter of the bean mixture to a small bowl. Mash with the back of a spoon and return to the mixture in the skillet.

 

Meanwhile, prepare the rice using the package directions, omitting the salt and margarine. 

 

To serve, spoon the rice into bowls. Ladle the bean mixture over the rice. Sprinkle with the cilantro.