Black Beans and Rice with Cheese

"This is a variation on a black bean dish my husband liked in Guatemala. I have come up with several different variations, but this one is both easy and delicious." -Joann Hoye, Raleigh, NC

Yield: 4 servings (serving size: 1/4 cup rice, 1/2 cup bean mixture, and 1 tablespoon cheese)

Ingredients

• 1  tablespoon  olive oil
• 1/2  cup  chopped onion
• 1/2  cup  chopped red bell pepper
• 3  garlic cloves, minced
• 1/2  cup  water
• 1  teaspoon  chili powder
• 1/2  teaspoon  salt
• 1/2  teaspoon  ground cumin
• 1/2  teaspoon  dried oregano
• 1/4  teaspoon  ground coriander
• 1/4  teaspoon  ground red pepper
• 1  (15-ounce) can black beans, rinsed and drained
• 1  cup  hot cooked long-grain rice
• 1/4  cup  (1 ounce) reduced-fat shredded cheddar cheese

Preparation

Heat oil in a medium saucepan over medium heat. Add onion and bell pepper; cook 5 minutes or until tender, stirring occasionally. Add garlic; cook 1 minute. Add water and next 7 ingredients (through beans); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated. Place 1/4 cup rice on each of 4 plates; top with 1/2 cup bean mixture. Sprinkle each serving with 1 tablespoon cheese.

Nutritional Information

Calories:

158 (30% from fat)

Fat:

5.3g (sat 1.5g,mono 2.6g,poly 0.5g)

Protein:

6.1g

Carbohydrate:

24.6g

Fiber:

4.1g

Cholesterol:

5mg

Iron:

1.9mg

Sodium:

664mg

Calcium:

93mg