We had this for zuchinni dinner last night. It makes a plain and simple
supper served when served with fresh fruit, a salad and bread.
* Exported from MasterCook *
Beans And Vegetables With Rice
Recipe By : Vegetarian Cooking for Healthy Living, page 60
Serving Size : 4 Preparation Time :0:00
Categories : Beans And Legumes Main Dishes, Vegetarian
Amount Measure Ingredient -- Preparation Method
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2 cups rice -- cooked and thawed
(half brown and half white rice)
1 cup chopped onion
3 cloves garlic -- minced
2 medium tomatoes -- diced
2 small zucchini or summer squash -- chopped
1/2 teaspoon oregano
1/2 teaspoon cumin
1/4 teaspoon salt
16 ounces canned chili hot beans -- (2 cups)
Pepper and Tabasco Sauce -- to taste
Nonfat cooking spray
To shorten preparation time, cook large separate batches of brown and white
rice. Package them for freezing in 2-cup packages; 1 cup brown and 1 cup
white. When you're ready to prepare a recipe just defrost and it's ready
Thaw rice and heat in microwave or oven until ready to use. Saute onions
and garlic in pan sprayed with nonfat cooking spray. Add tomatoes,
zucchini and seasonings. Cover and simmer until vegetables are tender.
Add the beans and heat thoroughly. Season to taste and spoon onto the hot
Nutrition information per serving: Calories:245, Protein: 10g,
Carbohydrate: 53g, Fat: 2g, Cholesterol: 0mg, Sodium: 518mg, Fiber: 8g.
Dietary Exchanges: 2 starch and 3 vegetable. 3 WW points.
Vegetarian Cooking for Healthy Living, by Mary Ter Meer and Jamie Gates
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