| Ingredient | Desc | Serving Size |
Ingredient | Desc | Serving Size |
|---|---|---|---|---|---|
| Olive oil | extra virgin | 2 tsp | Onion, raw | chopped | 1 large |
| Black bean | 2 cups | Parsley, dried | flakes | 3 tbsp | |
| Coriander leaf, dried | 1/2 tsp | Garlic powder | 1/4 tsp | ||
| Brown rice, long grain | cooked | 4 cups | Tomato, stewed | 2 cups | |
| Parmesan cheese | grated | 3 tbsp |
Dietary Fiber
53%
15%
1%
10%
Calories
Calories from Fat
% Daily Value*
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbohydrate
Sugars
Protein
Vitamin A
Vitamin C
Calcium
Nutrition Information
Amount Per Serving
Serving Size: 1/4 of recipe (495g)
Servings: 1
420
60
6g
2g
7%
5mg
840mg
35%
9 g
15 g
20%
10%
20%
Iron
25%
76g
% Percent Dailly Values are baed on a 2,000 calorie diet
13g
Black Bean
Stew
Stew
Number of Servings:
Calories Per Serving:
4
423
14-72-13
PCF Ratio:
Cooking Instructions
In a large nonstick skillet, heat oil; add chopped onion and saute until onion is transparent. Rinse and drain beans. Add beans and remaining ingredients except rice and Parmesan cheese; bring to a boil. Reduce heat and simmer for 20 minutes to allow flavors to blend. Serve over hot rice and sprinkled with Parmesan cheese.
Makes 4 1-3/4 cup servings.
Makes 4 1-3/4 cup servings.
Single Serving Comment:
1/4 of recipe
James Krider, MD . 760-242-1234
18182 HWY 18, Suite 105
Apple Valley, CA 92307