Rice & beans - wednesday's dinner menu
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]iw۶\ 9oۜ7%j{bgqRgHHM JV;P%NҢ)rq2y;_#2qD^=" |}ܢМIʒ~s݊d U矖b.*R}!y|i3^ՃWQ>9?GޟYPo>k=]`U`J2P<=|pW͝5~Ԏ[d';CWTN]wR8WpB;{*:;JLRR\mu`ͣ/}=49yu>x%Y@^ E<>xxqHpޟ"X&|K/5ƅ*D-/H>Pz3> \\O1, ?]^-{o<'X11M6.RfdqY?7-IEbUryE"+p 8u~{@ -3(Uh0۸=gJJ_l͠ هҒ#v~y@D" q}MN?SZWL1" 2 F.OyȆa̭dQ R pKThƔ'nI,bh@)0bdqg$"pB7` QUv2(To;'V$9w eAgRtx('zȐ Ǐ~ 9p{SQh"Tܽ s,ilRA2W{QW+ܲ<tJtHw[q[ލH.R-2IiBa|ρJ#J S4̇sh/_ÉjYH4))$_tJq2A)y b';Dp{\T 14u)+*d C4n wg#ɛnhuVDcEzrMbVojiO~kjM[7SU f4EWw\0 n PPmu."GGG{b4㤼MO+喙WR/-.係zPKiyC&cc:^eY=.#Z'G>@ 9oP-N &LG(+-5.b jpPU0_\ 98$ !`t3۳nO;A#%@M[FgMH. ]-Vi\\SzbYtsX^K=U 69- FéLl5[8uVs*1U3ٹzvbJ@L?ц&WKr~YS[MΓk%.J1u YAȋa@7"]ʩU."Wڲ'< K ]?< y,TrOQ?}yԞfɃLJ/5: L-򷨽A-3#1pSh3=aVZ5gokd͜Kiz[+ |>_=5;hc2gXDA] z):>2C^Ǒc`%ƬΚ^ }W+-}ݝxuK-2a0K[n󝝕0P"NgAvKGlSJ$"+s>dh3>*lvm ]G O}X][Q=-L=!mUHP2`CG@ PA6mؿJa5sЛ:-F uM.R"FT窰ŝ'[H  XaҔbXT_ Yj!JU*-I^EU_RS}ivgO-㨿?-5Q!M'r`M[h`EΫb?bc&SP:*`yau?\5ϗa1i|.|QLe,u~0?Aﷆ7#ޭrge6۰:  YGK^-;w3F\aj3] %qVl!Jj%7Q"{ *AsY V +l $[ i:Hv^tLmG!,P۩>o)G~X:x "E!K^君8ʈcv?EF 2ߪ|Jm"."l5WWڮBZXl5ݤ=Jf7otu^߰i'F\i˒˫x^ fwhz Wm2@075t4yg|ʩ3xP4o70el&м t])1gYdľe㮅`}6tH$"v3@y!9u4Ϸ!%x?&@GgX-LlYfRJ&CVm_;:aBi5颖qFGa4g-BD97oBe붅=p 2"u`&Sˆg&k($Bg&pk*,bF\opg CP%Q&p Yr!ˈMI  M>~xQFb!TFPGvB\R4Bfj@MlZ6 [0ƛ~d <  |1 F 6LIe<0hB3b#ֽ836xќ'c_[d :u&_FE L m!MƆeԥ o̘ ٲmRYl<3eog4i}T_26l FiLˈL .v1g!taPhL|Z6l"4? 04ElldmivL,Hh[Fb<6aQN\KvSL@lo .տ}wcB$cHgL&|۶]g6ԈD|ʗ&Fb|75a:qDX`@=-}%lD1 #ciAp?X`bE&@7q<x0ж rn[eĥmB ӱ=D hm/0ALĻu!he{:> <O0m/§"*&ͨZĤ&@Z6 "8|ҵ%v#-`ޢ<1:*Qn"g}o/eLfA;Fa26 j9b3Fg{i Rice & beans - wednesday's dinner menu
  Vegetables    Rice    Beans    Dinner    Low Fat    Canadian  
Last updated 10/4/2011 7:57:00 PM. Recipe ID 18716. Report a problem with this recipe.
]iw۶\ 9oۜ7%j{bgqRgHHM JV;P%NҢ)rq2y;_#2qD^=" |}ܢМIʒ~s݊d U矖b.*R}!y|i3^ՃWQ>9?GޟYPo>k=]`U`J2P<=|pW͝5~Ԏ[d';CWTN]wR8WpB;{*:;JLRR\mu`ͣ/}=49yu>x%Y@^ E<>xxqHpޟ"X&|K/5ƅ*D-/H>Pz3> \\O1, ?]^-{o<'X11M6.RfdqY?7-IEbUryE"+p 8u~{@ -3(Uh0۸=gJJ_l͠ هҒ#v~y@D" q}MN?SZWL1" 2 F.OyȆa̭dQ R pKThƔ'nI,bh@)0bdqg$"pB7` QUv2(To;'V$9w eAgRtx('zȐ Ǐ~ 9p{SQh"Tܽ s,ilRA2W{QW+ܲ<tJtHw[q[ލH.R-2IiBa|ρJ#J S4̇sh/_ÉjYH4))$_tJq2A)y b';Dp{\T 14u)+*d C4n wg#ɛnhuVDcEzrMbVojiO~kjM[7SU f4EWw\0 n PPmu."GGG{b4㤼MO+喙WR/-.係zPKiyC&cc:^eY=.#Z'G>@ 9oP-N &LG(+-5.b jpPU0_\ 98$ !`t3۳nO;A#%@M[FgMH. ]-Vi\\SzbYtsX^K=U 69- FéLl5[8uVs*1U3ٹzvbJ@L?ц&WKr~YS[MΓk%.J1u YAȋa@7"]ʩU."Wڲ'< K ]?< y,TrOQ?}yԞfɃLJ/5: L-򷨽A-3#1pSh3=aVZ5gokd͜Kiz[+ |>_=5;hc2gXDA] z):>2C^Ǒc`%ƬΚ^ }W+-}ݝxuK-2a0K[n󝝕0P"NgAvKGlSJ$"+s>dh3>*lvm ]G O}X][Q=-L=!mUHP2`CG@ PA6mؿJa5sЛ:-F uM.R"FT窰ŝ'[H  XaҔbXT_ Yj!JU*-I^EU_RS}ivgO-㨿?-5Q!M'r`M[h`EΫb?bc&SP:*`yau?\5ϗa1i|.|QLe,u~0?Aﷆ7#ޭrge6۰:  YGK^-;w3F\aj3] %qVl!Jj%7Q"{ *AsY V +l $[ i:Hv^tLmG!,P۩>o)G~X:x "E!K^君8ʈcv?EF 2ߪ|Jm"."l5WWڮBZXl5ݤ=Jf7otu^߰i'F\i˒˫x^ fwhz Wm2@075t4yg|ʩ3xP4o70el&м t])1gYdľe㮅`}6tH$"v3@y!9u4Ϸ!%x?&@GgX-LlYfRJ&CVm_;:aBi5颖qFGa4g-BD97oBe붅=p 2"u`&Sˆg&k($Bg&pk*,bF\opg CP%Q&p Yr!ˈMI  M>~xQFb!TFPGvB\R4Bfj@MlZ6 [0ƛ~d <  |1 F 6LIe<0hB3b#ֽ836xќ'c_[d :u&_FE L m!MƆeԥ o̘ ٲmRYl<3eog4i}T_26l FiLˈL .v1g!taPhL|Z6l"4? 04ElldmivL,Hh[Fb<6aQN\KvSL@lo .տ}wcB$cHgL&|۶]g6ԈD|ʗ&Fb|75a:qDX`@=-}%lD1 #ciAp?X`bE&@7q<x0ж rn[eĥmB ӱ=D hm/0ALĻu!he{:> <O0m/§"*&ͨZĤ&@Z6 "8|ҵ%v#-`ޢ<1:*Qn"g}o/eLfA;Fa26 j9b3Fg{i


 
      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
  




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Recipe ID 18716 (Apr 03, 2005)

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