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Black Beans and Vegetables over Rice

Prep time 35 mins
Cook time 55 mins
Yield 4 servings (serving size: 1 1/3 cups bean mixture and 1/2 cup rice)

Ingredients

  • Cooking spray
  • 1 teaspoon olive oil
  • 3/4 cup chopped onion
  • 3/4 cup thinly sliced celery
  • 3 cups chopped peeled sweet potato (about 2 large)
  • 1 1/2 cups chopped zucchini (about 2)
  • 1 1/2 cups sliced fresh green beans
  • 1 (15.5-ounce) can black beans, rinsed and drained
  • 1 (14.5-ounce) can diced tomatoes, un-drained
  • 1 (14.5-ounce) can vegetable broth
  • 1 tablespoon dark brown sugar
  • 3/4 teaspoon dried rubbed sage
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 cups hot cooked rice
  • 3/4 cup (3 ounces) pre-shredded reduced-fat Cheddar cheese

Nutrition Information

  • calories 326
  • fat 5.1 g
  • satfat 2.2 g
  • protein 12.3 g
  • carbohydrate 57.8 g
  • cholesterol 10 mg
  • iron 3.3 mg
  • sodium 841 mg
  • caloriesfromfat 14 %
  • fiber 7.1 g
  • calcium 179 mg

How to Make It

  1. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add onion and celery; sauté 5 minutes or until tender. Add sweet potato and next 9 ingredients; stir well. Bring to a boil. Cover, reduce heat, and simmer 45 minutes or until vegetables are tender. Serve over rice. Sprinkle evenly with cheese.

Oxmoor House Healthy Eating Collection