Title: Rice & beans - wednesday's dinner menu
 Categories: Vegetables, Main dish, Low-fat, Canadian
      Yield: 4 Servings
 
      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