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黑豆米饭

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黑豆米饭

大米和豆类, two of the most affordable 和 versatile pantry items, are the two main ingredients in this entrée. This dish is not only delicious but also can be easily on the table in less than 30 minutes.

成分

份   4   服务规模   1杯半

  • 2 cups uncooked instant brown rice
  • ¼ cup fresh lime juice (about 2 medium limes)
  • 2 teaspoons olive oil (extra-virgin preferred) 和 2 tablespoons olive oil (extra-virgin preferred), 分开使用
  • 半茶匙盐
  • 1 medium onion, finely chopped
  • 2 medium garlic cloves, minced OR
  • 1 teaspoon jarred minced garlic
  • 2 teaspoons ground cumin
  • 1 teaspoon chili powder
  • 1 15-ounce can no-salt-added black beans, rinsed 和 drained
  • 2 tablespoons finely chopped fresh cilantro (optional)
  • 2 tablespoons finely chopped fresh oregano (optional)

方向

Tip: Click on step to mark as complete.

  1. Prepare the rice using the package directions, omitting the salt 和 margarine.
  2. Meanwhile, in a small bowl, whisk together the lime juice, 2 teaspoons oil 和 salt. 拨出.
  3. Heat the remaining 2 tablespoons oil in a large skillet over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring frequently. 加入大蒜. Cook for 1 minute, stirring frequently. Stir in the cumin 和 chili powder. Cook for 1 minute, stirring frequently. 加入豆子. Cook until warmed through. 从火上移开. Transfer to a large serving bowl.
  4. Stir in the cooked rice, lime juice mixture, cilantro 和 oregano.

营养成分

黑豆米饭
卡路里卡路里
每份363
蛋白质蛋白质
每份10克
纤维纤维
每份7克

营养成分

卡路里 363
总脂肪 11.0 g
饱和脂肪 1.5 g
反式脂肪 0.0 g
多不饱和脂肪 1.5 g
不饱和脂肪 7.0 g
胆固醇 0 mg
钠 315 mg
总碳水化合物 56 g
膳食纤维 7 g
糖 6 g
添加糖 0 g
蛋白质 10 g

饮食交流
3 1/2 starch, 1 lean meat, 1 fat

 
大米和豆类, two of the most affordable 和 versatile pantry items, are the two main ingredients in this entrée. This dish is not only delicious but also can be easily on the table in less than 30 minutes.

营养成分

黑豆米饭
卡路里卡路里
每份363
蛋白质蛋白质
每份10克
纤维纤维
每份7克
×
卡路里 363
总脂肪 11.0 g
饱和脂肪 1.5 g
反式脂肪 0.0 g
多不饱和脂肪 1.5 g
不饱和脂肪 7.0 g
胆固醇 0 mg
钠 315 mg
总碳水化合物 56 g
膳食纤维 7 g
糖 6 g
添加糖 0 g
蛋白质 10 g

饮食交流
3 1/2 starch, 1 lean meat, 1 fat

成分

份   4   服务规模   1杯半

  • 2 cups uncooked instant brown rice
  • ¼ cup fresh lime juice (about 2 medium limes)
  • 2 teaspoons olive oil (extra-virgin preferred) 和 2 tablespoons olive oil (extra-virgin preferred), 分开使用
  • 半茶匙盐
  • 1 medium onion, finely chopped
  • 2 medium garlic cloves, minced OR
  • 1 teaspoon jarred minced garlic
  • 2 teaspoons ground cumin
  • 1 teaspoon chili powder
  • 1 15-ounce can no-salt-added black beans, rinsed 和 drained
  • 2 tablespoons finely chopped fresh cilantro (optional)
  • 2 tablespoons finely chopped fresh oregano (optional)

方向

Tip: Click on step to mark as complete.

  1. Prepare the rice using the package directions, omitting the salt 和 margarine.
  2. Meanwhile, in a small bowl, whisk together the lime juice, 2 teaspoons oil 和 salt. 拨出.
  3. Heat the remaining 2 tablespoons oil in a large skillet over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring frequently. 加入大蒜. Cook for 1 minute, stirring frequently. Stir in the cumin 和 chili powder. Cook for 1 minute, stirring frequently. 加入豆子. Cook until warmed through. 从火上移开. Transfer to a large serving bowl.
  4. Stir in the cooked rice, lime juice mixture, cilantro 和 oregano.
 

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