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Caribbean Casserole

Caribbean Casserole

112 Ratings
112 Ratings
Recipe Image
Small bowl of beans and rice with a green bell pepper ganish
Makes: 10 servings
Total Cost: $$$$

This quick one skillet casserole dish of beans, bell peppers, tomatoes, and oregano uses instant brown rice to reduce cooking time.

Ingredients

  • 1 onion (medium, chopped)
  • 1/2 green pepper (diced)
  • 1 tablespoon canola oil
  • 1 can (14.5 ounces) stewed tomatoes, low-sodium
  • 1 can (15.5 ounces) black beans, low sodium (or beans of your choice)
  • 1 teaspoon oregano leaves
  • 1/2 teaspoon garlic powder
  • 1 1/2 cups brown rice (instant, uncooked)

Directions

  1. Wash hands with soap and water.
  2. Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
  3. Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil.
  4. Stir in rice and cover.
  5. Reduce heat to simmer for 5 minutes.
  6. Remove from heat and let stand for 5 minutes.

Notes

Learn more about:

Source:

Heart Healthy Home Cooking: African American Style
US Department of Health and Human Services
National Heart, Lung, and Blood Institute

Nutrition Information

Serving Size: 1 Cup
Nutrients Amount
Total Calories 172
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 157 mg
Carbohydrates 33 g
Dietary Fiber 5 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 6 g
Vitamin D 0 mcg
Calcium 43 mg
Iron 2 mg
Potassium 290 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 172
Total Fat 2 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 33 g
Dietary Fiber 5 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 6 g
Minerals
Calcium 43 mg
Potassium 290 mg
Sodium 157 mg
Copper 233 mcg
Iron 2 mg
Magnesium 62 mg
Phosphorus 138 mg
Selenium 10 mcg
Zinc 1 mg
Vitamins
Vitamin A 5 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0 mg
Vitamin C 10 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 5 mcg
Folate 36 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 2 mg
Choline 24 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/2 cups
Grains 1 ounces
Protein Foods 1 ounce

Write a review

I did change out the stewed tomatoes with petite diced tomatoes and 1/2 tsp. sugar. Many of the participants say they now use this recipe as one of their regular meals.
02/28/13
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