Caribbean Casserole
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SWAP ScoreWhat's this?
10 servings; 1 1/2 cups each
prep time
cook time
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Rating: 0
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Caribbean Casserole
SWAP ScoreWhat's this?
Votes: 0
Rating: 0
You:
Rate this recipe!
Rate
Share
Save
Print Recipe
Print
SWAP ScoreWhat's this?
10 servings; 1 1/2 cups each
prep time
cook time
Votes: 0
Rating: 0
You:
Rate this recipe!
Rate
Share
Save
Print Recipe
Print
Ingredients
Directions
  1. Heat oil in a large skillet over medium medium-high heat. Add onions and peppers and cook 3-5 minutes until softens.
  2. Add tomatoes, beans, oregano, and garlic powder. Bring to a boil.
  3. Stir in rice and cover. Cook another 5 minutes until rice is heated through.
  4. Serve warm.
Nutrition Facts
Caribbean Casserole
Amount Per Serving
Calories 198 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 215mg 9%
Potassium 564mg 16%
Total Carbohydrates 39g 13%
Dietary Fiber 10g 40%
Sugars 4g
Protein 8g 16%
Vitamin A 4%
Vitamin C 43%
Vitamin D0%
Calcium 7%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
Ingredients
Directions
  1. Heat oil in a large skillet over medium medium-high heat. Add onions and peppers and cook 3-5 minutes until softens.
  2. Add tomatoes, beans, oregano, and garlic powder. Bring to a boil.
  3. Stir in rice and cover. Cook another 5 minutes until rice is heated through.
  4. Serve warm.
Nutrition Facts
Caribbean Casserole
Amount Per Serving
Calories 198 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 215mg 9%
Potassium 564mg 16%
Total Carbohydrates 39g 13%
Dietary Fiber 10g 40%
Sugars 4g
Protein 8g 16%
Vitamin A 4%
Vitamin C 43%
Vitamin D0%
Calcium 7%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Tips

Top with mangoes, papayas or pineapple.

Use any type of beans, just remember to drain and rinse well to reduce sodium intake.

 

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