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  • Caribbean Casserole

This tropical-inspired dish is gently spiced for a rich flavor

Recipe Source: Deliciously Healthy Dinners


  • 1 medium onion, chopped

  • ½ green bell pepper, rinsed and diced

  • 1 Tbsp canola oil

  • 1 can (14½ oz) stewed tomatoes

  • 1 can (15½ oz) low-sodium black beans (or beans of your choice), drained and rinsed

  • 1 tsp dried oregano

  • ½ tsp garlic powder

  • 1½ C instant brown rice, uncooked

calories 185
Total fat 1 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 297 mg
Total fiber 7 g
Protein 7 g
Carbohydrates 37 g
Potassium 292 mg


  • 1
    Sauté onion and green pepper in canola oil, in a large pan, until tender.  Do not brown.

  • 2
    Add tomatoes and beans (including liquid from both), as well as oregano and garlic powder.  Bring to a boil. 

  • 3
    Stir in rice and cover.  Reduce heat to simmer for 5 minutes.  Remove from heat, and let stand for 5 minutes before serving.

Tip: Finish the meal with delicious tropical fruit, such as mangoes, papayas, or pineapple.



Note: If you can't find beans labeled “low-sodium,” compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.

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