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Ингредиенты
- 1 tsp Extra virgin olive oil
- 1/2 x Red onion, diced
- 2 x Cloves garlic, chopped
- 1 c. Chicken stock, fat-free/low salt
- 1Â 1/2 c. Tomato sauce
- 1 c. Long-grain brown rice, uncooked
- 1/2 c. Black beans, liquid removed and rinsed
- 1/2 tsp Cumin
- 1/2 tsp Creole seasoning
Инструкции
- 1. Spray saucepan with cooking spray; add in extra virgin olive oil and heat. Add in diced onions and saute/fry. Add in chicken stock and tomato sauce. When boiling, add in rice. Simmer for 1 minutes; then cover and steam till done, about 40 to 45 minutes.
- 2. Combine black beans with cumin and seasoning. Microwave 1-1/2 minutes. on high. Using a large slotted spoon, smash beans till half are mush. Combine with warm, cooked rice.
- Services.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 159g | |
| Recipe makes 6 servings | |
| Calories 199 | |
| Calories from Fat 18 | 9% |
| Total Fat 2.09g | 3% |
| Saturated Fat 0.38g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 388mg | 16% |
| Potassium 563mg | 16% |
| Total Carbs 38.58g | 10% |
| Dietary Fiber 4.8g | 16% |
| Sugars 3.74g | 2% |
| Protein 7.32g | 12% |
