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Black Beans and Rice

This recipe is for suitable for those following a vegetarian (meat-free) diet.

This is a scrumptious and easy recipe. If you have leftovers, have the beans on a salad the next day.

Prep time: 30 to 40 minutes

What you need:

  • 2 15-oz. cans black beans, drained
  • 1 c. onion, chopped
  • 2 bay leaves
  • 4 cloves garlic, minced
  • 1 tbsp. cilantro
  • 14 oz. can diced tomatoes (low sodium)
  • 1/2 c. frozen corn niblets, thawed
  • 1 c. hot cooked rice
  • 1/4 c. jalapeño jack cheese, shredded
  • 1/2 tsp. cumin
  • 1/2 tsp. chili powder
  • red pepper flakes to taste (optional)

Utensils:

  • stove (you'll need help from your adult assistant)

What to do:

  1. Sauté 3/4 cup onions, garlic, and bay leaves in oil.
  2. Add black beans, cilantro, tomatoes, cumin, chili powder, red pepper flakes, and corn.
  3. Simmer until heated through and flavors meld.
  4. Make a mold of cooked rice on a platter.
  5. Pour bean mixture over the rice.
  6. Garnish with ¼ cup chopped onions.
  7. Sprinkle cheese over the beans.

Nutritional analysis (per serving):

  • 307 calories
  • 15g protein
  • 3g fat
  • 2g sat. fat
  • 55g carbohydrate
  • 12g fiber
  • 8mg cholesterol
  • 765mg sodium
  • 157mg calcium
  • 3.4mg iron

Serves: 4

Serving size: 1/4 cup rice and 1-1/4 cup beans

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
If you do not have canned tomatoes, try using salsa. Add sliced red peppers.