Black Beans and Rice

Ingredients:

2 15 oz. cans black beans, drained
1 c. onion, chopped
2 bay leaves
4 cloves garlic, minced
1 tbsp. cilantro
14 oz. can diced tomatoes (low sodium)
1/2 c. frozen corn niblets, thawed
1 c. hot cooked rice
1/4 c. jalapeño jack cheese, shredded
1/2 tsp. cumin
1/2 tsp. chili powderred pepper flakes to taste (optional)

Utensils:

stove (You'll need help from your adult assistant.)

Directions:

1. Sauté 3/4 cup onions, garlic, and bay leaves in oil.
2. Add black beans, cilantro, tomatoes, cumin, chili powder, red pepper flakes, and corn.
3. Simmer until heated through and flavors meld.
4. Make a mold of cooked rice on a platter.
5. Pour bean mixture over the rice.
6. Garnish with 1/4 cup chopped onions.
7. Sprinkle cheese over the beans.

Serves: 4

Serving size:

1/4 cup rice and 1 1/4 cup beans

Nutritional analysis (per serving):

307 calories
15 g protein
3 g fat
2 g sat. fat
55 g carbohydrate
12 g fiber
8 mg cholesterol
765 mg sodium
157 mg calcium
3.4 mg iron

Variations and suggestions:

If you do not have canned tomatoes, try using salsa. Add sliced red peppers.