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| 2 Tasse | Rice; cooked and thawed (half brown and half white rice) |
| 1 Tasse | onion chopped |
| 3 | cloves garlic minced |
| 2 mittel | Tomatoes diced |
| 2 klein | Zucchini or summer squash; chopped |
| 1/2 Teelöffel | oregano |
| 1/2 Teelöffel | cumin |
| 1/4 Teelöffel | salt |
| 16 x ca. 30 g | Canned chili hot beans; (2 cups) |
| | Pepper and Tabasco Sauce; to taste |
| | Nonfat cooking spray |
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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.
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