Rice & beans - wednesday's dinner menu
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Wms8p0G-)Ih WR I0Ql%VbF[Ɋ%Ӊeijws9tӗm=B 9'קh:Z@ W‘!!6ޯr@ȵ3n)U u[:jث6B1&f(䲉c--a li$LSd<9WMNfB{I0 &ZfFb.FHUJqP(_ګS M)>cM<7X6JL 0`@f#k Trcg4FnN=pbuZ0"d%u*Aݓ6::4H!g4c(QBN187dpp&i#,qZ*V_E?yXOI),dt b] q;ίLsĚ\iϖdT{l+&/^)$uc&6MePB]q6V";lu@i\l^ 0HJGeʼ ng gFLMlU_7:zzItۏ\A05]2>ܫn*7fe\rU͟/o\E(dj_V%Cl⺩&~YSM6m>)e]M5cfS YA;3hIYe'? :[_:]j4gx;n'>#ɗ,7U<,nWOϥpmnnn%|Ԫq )ZF/ '(>fٙ ok\!*C~x}ƈgi;LX׸g<N,fx\\q{ә~ nu6ӞA%e/Z` ƒfja[9YsRʙXy p ڦ=*VWL= Me*t^i.2VC i }sY"6qD[<Æg1!3FM*z9-[ Hc4&h~ E ~ncOLCޒveYvAZ"Vg1l掙.Sv%/J䆫'bmv͹"\n=EX _#ڛ 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.
Wms8p0G-)Ih WR I0Ql%VbF[Ɋ%Ӊeijws9tӗm=B 9'קh:Z@ W‘!!6ޯr@ȵ3n)U u[:jث6B1&f(䲉c--a li$LSd<9WMNfB{I0 &ZfFb.FHUJqP(_ګS M)>cM<7X6JL 0`@f#k Trcg4FnN=pbuZ0"d%u*Aݓ6::4H!g4c(QBN187dpp&i#,qZ*V_E?yXOI),dt b] q;ίLsĚ\iϖdT{l+&/^)$uc&6MePB]q6V";lu@i\l^ 0HJGeʼ ng gFLMlU_7:zzItۏ\A05]2>ܫn*7fe\rU͟/o\E(dj_V%Cl⺩&~YSM6m>)e]M5cfS YA;3hIYe'? :[_:]j4gx;n'>#ɗ,7U<,nWOϥpmnnn%|Ԫq )ZF/ '(>fٙ ok\!*C~x}ƈgi;LX׸g<N,fx\\q{ә~ nu6ӞA%e/Z` ƒfja[9YsRʙXy p ڦ=*VWL= Me*t^i.2VC i }sY"6qD[<Æg1!3FM*z9-[ Hc4&h~ E ~ncOLCޒveYvAZ"Vg1l掙.Sv%/J䆫'bmv͹"\n=EX _#ڛ


 
      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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