recipe Beans And Vegetables with Rice

Beans And Vegetables with Rice (recipe)

Ingredients for 4 servings
2 cup	Rice; cooked and thawed (half brown and half white rice)
1 cup	onion chopped
3	cloves garlic minced
2 medium	Tomatoes diced
2 small	Zucchini or summer squash; chopped
1/2 teaspoon	oregano
1/2 teaspoon	cumin
1/4 teaspoon	salt
16 ounce	Canned chili hot beans; (2 cups)
	Pepper and Tabasco Sauce; to taste
	Nonfat cooking spray
recipe preparation
To shorten preparation time, cook large separate batches of brown and white rice. Package them for freezing in 2-cup packages; 1 cup brown and 1 cup white. When you're ready to prepare a recipe just defrost and it's ready to use. Thaw rice and heat in microwave or oven until ready to use. Saute onions and garlic in pan sprayed with nonfat cooking spray. Add tomatoes, zucchini and seasonings. Cover and simmer until vegetables are tender. Add the beans and heat thoroughly. Season to taste and spoon onto the hot rice. Nutrition information per serving: Calories:245, Protein: 10g, Carbohydrate: 53g, Fat: 2g, Cholesterol: 0mg, Sodium: 518mg, Fiber: 8g. Dietary Exchanges: 2 starch and 3 vegetable. 3 Ww points. Vegetarian Cooking for Healthy Living, by Mary Ter Meer and Jamie Gates Galeana.

Beans And Vegetables with Rice (recipe)