Rice and Beans - Wednesday`s Dinner Menu

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=-] [email protected]