Caribbean Casserole
Create a speedy and satisfying one-skillet meal with beans, bell peppers, tomatoes, and oregano, all combined with instant brown rice for a time-saving twist. This flavorful and nutritious dish is perfect for busy days when your baby need a quick and hearty meal. Source: Heart Healthy Home Cooking: African American Style US Department of Health and Human Services National Heart, Lung, and Blood Institute
- Suitable from
- Finger foods (BLW)
- Total time
- 15min
- Makes
- 4servings
- Iron
- 0.8mg
Medium to prepare
undefined min prep
adjustable below
per serving
Common allergens
None
Ingredients
- Onions1 piece
- Green bell pepper1/2 piece
- Tomatoes1 can
- Black beans1 can
- Spices, garlic powder1/2 teaspoon
- Spices, oregano1 teaspoon
- Canola oil1 tablespoon
- Brown sugar1 1/2 cups
Steps
Wash hands with soap and water.
Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil.
Stir in rice and cover.
Reduce heat to simmer for 5 minutes.
Remove from heat and let stand for 5 minutes.
Nutrition
Per serving, calculated from USDA data for the ingredients above.
- Calories
- 133kcal
- Protein
- 2.7g
- Fat
- 3.0g
- Carbs
- 24.9g
- Carbs72%
- Protein8%
- Fat20%
Ingredient health benefits
General associations for these ingredients, not claims about this recipe.
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Nutrition Facts
Estimated · 4 servings per recipe
Amount per serving
Calories
133
% Daily Value*
Estimated from USDA ingredient data. %DV uses the adult 2,000-calorie reference — children’s needs differ.