4/07/2011

Black Beans and Rice

(makes 4 servings)

Weight Loss Recipes : Black Beans and RiceIngredients:

  • 1½ tbsp vegetable oil or olive oil
  • ½ onion, chopped
  • 2-3 cloves garlic, pressed or minced
  • 2 cups cooked rice, cooled to room temperature
  • 1 (15oz.) can black beans, or about 2 cups of home-cooked black beans
  • 1 cup broccoli florettes, chopped
  • 1 cup tomato, chopped
  • ½ cup mozzarella cheese, grated
  • 2 tbsp fresh cilantro, chopped

Preparation:

  • Sauté onions and garlic in oil for 3 minutes.
  • Add rice, broccoli and beans. Cover and cook, stirring occasionally, until broccoli turns bright green.
  • Stir in tomato and cilantro.
  • Sprinkle cheese over mixture and let melt.

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (273 g)): 341 Calories, 17 g Protein, 45 g carbohydrates, 10 g Dietary Fiber, 11 g fat, 4 g saturated fat, 16 mg cholesterol, 550 mg sodium

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