Caribbean Casserole

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Serves10 (1 1/2 cups each)
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  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.

Recipe Tips

Top with mangoes, papayas or pineapple.

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


Nutrition Facts
Caribbean Casserole
Amount Per Serving
Calories 232 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg 0%
Sodium 208mg 9%
Potassium 534mg 15%
Total Carbohydrates 45g 15%
Dietary Fiber 10g 40%
Sugars 4g
Protein 10g 20%
Vitamin A 10%
Vitamin C 54%
Vitamin D0%
Calcium 4%
Iron 17%
* Percent Daily Values are based on a 2000 calorie diet.

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