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Ингредиенты
- 2 tsp Vegetable oil
- 3 x Garlic cloves, chopped
- 2 x Carrots, diced
- 1 x Onion, minced
- 1 tsp Dry thyme
- 1 pch Grnd allspice
- 1Â 1/4 c. Long-grain rice
- 2Â 1/4 c. Vegetable stock, or possibly chicken
- 1/4 tsp Warm pepper sauce
- 19 ounce Canned black beans
- 1 x Sweet green pepper, diced
- 1/3 c. Plain yogurt
- Â Â Fresh parsley, minced
Инструкции
- Serve with - Acorn squash with butter Cherry tomatoes Whole wheat rolls Frzn yogurt
- In non-stick skillet, heat oil over medium heat; cook garlic, carrots, onion, thyme and allspice for about 5 min or possibly till onion is softened. Stir in rice for 1 minute. Stir in stock and ;warm pepper sauce; bring to boil. Reduce heat to simmer; cook, covered for 20 min or possibly till liquid is almost all absorbed.
- Meanwhile, drain and rinse beans. Stir into rice mix along with green pepper; cook, covered, for 7 min or possibly till beans are heated through and green pepper is tender-crisp.
- Serve with dollop of yogurt. Sprinkle parsley over top.
- 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
- 96
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 426g | |
| Recipe makes 4 servings | |
| Calories 739 | |
| Calories from Fat 46 | 6% |
| Total Fat 5.38g | 7% |
| Saturated Fat 1.25g | 5% |
| Trans Fat 0.06g | |
| Cholesterol 3mg | 1% |
| Sodium 571mg | 24% |
| Potassium 2274mg | 65% |
| Total Carbs 139.8g | 37% |
| Dietary Fiber 23.0g | 77% |
| Sugars 7.95g | 5% |
| Protein 34.82g | 56% |
