Ingredients
| Quantity | Ingredients |
|---|---|
| 3 tbsp | olive oil |
| 1/2 cup | chopped reduced-fat ham |
| 1 cup | chopped onion |
| 3 | garlic cloves, minced |
| 1/2 cup | tomato sauce |
| 1 (14 1/2-ounce) can | reduced-sodium, fat-free chicken broth |
| 2 cups | long-grain parboiled rice (such as Uncle Ben's) |
| 1 tsp | ground cumin |
| 1 tsp | ground oregano |
| 2 (15-ounce) cans | black beans, rinsed and drained |
| 1 | bay leaf |
| 1/2 cup | finely chopped green bell pepper |
| Cilantro sprig (optional) |
Directions
Heat oil in a large Dutch oven over medium-high heat. Add ham; sauté 1 minute. Add onion and garlic; sauté 2 minutes. Stir in tomato sauce and broth; bring to a boil. Add rice and next 5 ingredients (rice through bay leaf); bring to a boil. Cover, reduce heat, and simmer 20 minutes, stirring occasionally. Discard bay leaf. Sprinkle each serving evenly with bell pepper. Garnish with a cilantro sprig, if desired.
Yield: 6 servings
Nutrition information (serving size: 1 1/2 cups): CALORIES 276 (27% from fat); FAT 8.2g (sat 1.4g,mono 5.3g,poly 0.7g); IRON 2.8mg; CHOLESTEROL 7mg; CALCIUM 74mg; CARBOHYDRATE 43.8g; SODIUM 870mg; PROTEIN 11.7g; FIBER 8.1g
Source: www.cookinglight.com