2 ts Vegetable oil
3 Garlic cloves, minced
2 Carrots, diced
1 Onion, chopped
1 ts Dried thyme
1 pn Ground allspice
1 1/4 c Long-grain rice
2 1/4 c Vegetable stock, or chicken
1/4 ts Hot pepper sauce
19 oz Canned black beans
1 Sweet green pepper, diced
1/3 c Plain yogurt
Fresh parsley, chopped Serve with – Acorn squash with butter Cherry tomatoes Whole wheat rolls Frozen yogurt In non-stick skillet, heat oil over medium heat; cook garlic, carrots, onion, thyme and allspice for about 5 minutes or until onion is softened. Stir in rice for 1 minute. Stir in stock and ;hot pepper sauce; bring to boil. Reduce heat to simmer; cook, covered for 20 minutes or until liquid is almost all absorbed. Meanwhile, drain and rinse beans. Stir into rice mixture along with green pepper; cook, covered, for 7 minutes or until beans are heated through and green pepper is tender-crisp. Serve with dollop of yogurt. Sprinkle parsley over top. Per serving: about 418 calories, 15 g protein, 4.5 g fat, 80 g carbohydrate, very high source of fibre, good source of iron Wednesday’s Menu: Calories Fat(g) Rice and beans 418 4.5 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
Total: 766 16.6 Percent from fat: 20 percent Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96 [-=PAM=-] PA_Meadows@msn.com