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Caribbean Casserole

This tropical-inspired dish is gently spiced for a rich flavor.
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Course: Side Dish
Servings: 10 cups
Calories: 185kcal


  • 1 medium onion
  • 1/2 Green pepper
  • 1 tablespoon canola oil
  • 1 14.5-ounce can stewed tomatoes
  • 1 16-ounce can black beans
  • 1 teaspoon Oregano leaves
  • 1/2 teaspoon garlic powder
  • 11/2 cups Instant brown rice


  • Saute 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.


  • Cut this recipe in half to save money.
Serving size: 1 cup
Total calories: 185 Total fat: 1 g Saturated fat: 0 g Carbohydrates: 37 g Protein: 7 g Fiber: 7 g Sodium: 297 mg


Calories: 185kcal | Carbohydrates: 37g | Protein: 7g | Fat: 1g | Sodium: 297mg | Fiber: 7g
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