 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| WETZEL COUNTY HOSPITAL |
| 304-455-8000 |
| "Take Good Care!" |
| Weekly Health-e Recipe |
Super Easy, Super Good Recipe
Black & Gold Rice & Beans
In this colorful rendition of the classic pairing of rice and beans, black beans
are combined with white rice, red and green peppers, red tomatoes and
golden sweet potatoes, corn and Cheddar.
2 cups water
2/3 cup rice
1/3 cup minced scallions
2 garlic cloves, minced
1/2 teaspoon grated lemon zest
1/4 teaspoon salt
1 tablespoon olive oil
1 medium red onion, minced
1 large red bell pepper, finely diced
1 large green bell pepper, finely diced
1/3 cup minced cilantro
1 teaspoon minced fresh jalapeno pepper
1/2 teaspoon cumin
1 large sweet potato (12 ounces), peeled and cut into 1/2-inch chunks
1-1/2 cups chopped tomatoes
1 can (19 ounces) black beans, rinsed and drained
1-1/2 cups frozen corn kernels, thawed
1/4 cup shredded sharp Cheddar cheese
Nutritional Information per serving: 395 calories, 7.5g total fat, 2.2g saturated
fat, 3.4g monounsaturated fat, 0.9g polyunsaturated fat, 9g dietary fiber, 13g
protein, 71g carbohydrate, 7mg cholesterol, 419mg sodium, WW points = 8.
Good source of: beta-carotene, folate, potassium, vitamin C.
Black & Gold Rice & Beans
In this colorful rendition of the classic pairing of rice and beans, black beans
are combined with white rice, red and green peppers, red tomatoes and
golden sweet potatoes, corn and Cheddar.
2 cups water
2/3 cup rice
1/3 cup minced scallions
2 garlic cloves, minced
1/2 teaspoon grated lemon zest
1/4 teaspoon salt
1 tablespoon olive oil
1 medium red onion, minced
1 large red bell pepper, finely diced
1 large green bell pepper, finely diced
1/3 cup minced cilantro
1 teaspoon minced fresh jalapeno pepper
1/2 teaspoon cumin
1 large sweet potato (12 ounces), peeled and cut into 1/2-inch chunks
1-1/2 cups chopped tomatoes
1 can (19 ounces) black beans, rinsed and drained
1-1/2 cups frozen corn kernels, thawed
1/4 cup shredded sharp Cheddar cheese
- In a medium covered saucepan, bring 1-1/2 cups of the water to a boil.
Add rice, scallions, garlic, lemon zest, and salt. Return to a boil, reduce
heat to a simmer, cover and cook until rice is tender, about 17 minutes. - Meanwhile, in large no-stick saucepan or Dutch oven, heat oil over
medium heat. Add onion and cook, stirring frequently, until tender,
about 5 minutes. Stir in red and green bell peppers, cilantro, jalapeno
pepper, and cumin; cover and cook, stirring frequently, until vegetables
are tender, about 5 minutes. - Stir in sweet potato and remaining 1/2 cup water; cover and cook until
potato is almost soft, about 7 minutes. Stir in tomatoes and black
beans, and cook, uncovered, until potato is tender and flavors have
blended, about 2 minutes. Stir in corn and cook until heated through,
about 2 minutes - Serve bean mixture over rice, topped with Cheddar cheese.
Nutritional Information per serving: 395 calories, 7.5g total fat, 2.2g saturated
fat, 3.4g monounsaturated fat, 0.9g polyunsaturated fat, 9g dietary fiber, 13g
protein, 71g carbohydrate, 7mg cholesterol, 419mg sodium, WW points = 8.
Good source of: beta-carotene, folate, potassium, vitamin C.