findaphysicanbuttonSIZING7

Heart Healthy Recipes - Caribbean Casserole

Article Index
Heart Healthy Recipes
• Spinach Berry Salad
• White Bean Dip
• Corn tomales with avocado-tomatillo salsa
• Rice & Beans Salad
• Broccoli Cheddar Bake
• Crispy Potato Skins
• Vegetable Slaw
• Honey Glazed Sweet Potatoes
• Sauteed Fresh Corn
• Glazed Root Vegetables
• Grilled Lemon Chicken
• Poached Salmon
• Baked Penne Florentine
• Light Colorado Quiche
• Beef Fajitas
• Chicken & Asparagun Tossed with Penne
• Curried Pork Tenderloin in Apple Cider
• Zucchini Lasagna
• Chicken Marsala
• Caribbean Casserole
• Pumpkin Pie
• Irish Brown Bread
• Carrot and Spick Quickbread
• Orange Dream
• Three-Grain Raspberry Muffins
• Apple Berry Cobbler
• Mini Cherry Pies
All Pages

Caribbean Casserole

This tropical-inspired dish is gently spiced for a rich flavor.
Serves 10

Ingredients:
1 medium onion, chopped
½ green pepper, diced
1 tablespoon canola oil
1 14.5-ounce can stewed tomatoes (low sodium)
1 16-ounce can black beans (or beans of your choice)
1 teaspoon oregano leaves
½ teaspoon garlic powder
1 ½ cups instant brown rice, uncooked

Directions:

  • Saute onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
  • Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to boil. Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat and let stand for 5 minutes.

Nutritional Analysis:
(per serving or 1 cup)
Calories: 185 Cholesterol: 0 mg
Protein: 7 g Sodium: 297 mg
Carbohydrate: 37 g Fiber: 7 g
Total fat: 1 g Potassium: 292 mg
Saturated fat: 0 g