Black Beans and Rice

By Melzie

Ingredients

• 4 tsp olive oil
• 1 green bell pepper, seeded and finely chopped
• 1 onion, finely chopped
• 5 - 6 garlic cloves, finely chopped
• 1 (16 oz) can black beans, rinsed and drained
• 1 (14 1/2 oz) can diced tomatoes
• 1 cup low sodium chicken broth
• 4 tsp dry sherry
• 1 tsp chopped thyme
• 1 bay leaf
• 1/4 tsp dried oregano leaves
• 1/4 tsp hot red pepper sauce
• 1 TB chopped cilantro
• Salt and freshly ground pepper, to taste
• 4 cups cooked white rice

Details

Servings 4

Preparation

Step 1

In a medium nonstick saucepan, heat the oil. Saute the bell pepper, onion and garlic until very soft, about 15 minutes. Stir in the beans, tomatoes, broth, sherry, thyme, bay leaf, oregano, pepper sauce and 1/2 cup water, bring to a boil. Reduce the heat and simmer stirring occasionally, until the sauce thickens and vegetables are tender, about 45 minutes. If the mixture becomes too thick, add hot water to thin to desired consistency.

Stir in the cilantro and season with the salt and pepper; discard the bay leaf. Serve over the rice.

Per 1/4: 457 calories, 6 g total fat, 1 g sat fat, 0 mg chol, 532 mg sodium, 82 g carb, 13 g fiber, 17 g protein, 97 mg calcium.