Caribbean Casserole

20 min · Serves 10

From USDA MyPlate Kitchen. Heart Healthy Home Cooking: African American Style US Department of Health and Human Services National Heart, Lung, and Blood Institute

Steps written by Kubbord

What goes in

• 1medium onion, chopped
• ½medium green pepper, diced
• 14.8 mlcanola oil
• 1 canlow-sodium stewed tomatoes
• 1 canlow-sodium black beans
• 4.9 mloregano leaves
• 2½ mlgarlic powder
• 1½ cupsinstant brown rice, uncooked

How to cook it

1. Heat the canola oil in a large pan over medium heat. Add the chopped onion and diced green pepper, and cook for 3 to 5 minutes until tender and translucent, making sure not to brown them.
2. Pour in the canned stewed tomatoes and canned black beans along with their liquids, then stir in the oregano leaves and garlic powder. Increase the heat to medium-high and bring the mixture to a full boil.
3. Stir in the instant brown rice, cover the pan with a tight-fitting lid, and reduce the heat to low.
4. Simmer covered for 5 minutes, until the mixture is gently bubbling and the liquid begins to absorb.
5. Remove the pan from the heat and let it stand, covered, for 5 minutes until the rice is tender and all liquid has been absorbed before serving.

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