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
Ingredients
Onions
1 piece
Green bell pepper
1/2 piece
Tomatoes
1 can
Black beans
1 can
Spices, garlic powder
1/2 teaspoon
Spices, oregano
1 teaspoon
Canola oil
1 tablespoon
Brown sugar
1 1/2 cups
Steps
1.
Wash hands with soap and water.
2.
Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
3.
Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil.
4.
Stir in rice and cover.
5.
Reduce heat to simmer for 5 minutes.
6.
Remove from heat and let stand for 5 minutes.
Caribbean Casserole
family_foods
Complexity
Medium
Time
15
Min
Servings
4
Main dishes
Vegetables
Breakfast
Family foods
Stovetop
Soft and chewable
Finger foods (BLW)
Toddler foods
Veggies and fruits
Vegetarian
Vegan
🦠 Immune system
🤲 Skin health
🩸 Blood health
🚽 Digestion
✨ Anti-inflammatory, anti-oxidant
👀 Eyesight
💊 Supporting nutrition absorption
🫀 Cardiovascular health
🧠 Brain development
🦵 Cellular growth