Bean and Rice Botana
Botana means “appetizer”. But this dish is so much more! It makes a great meal when paired with a salad. And, it’s delicious wrapped up in a tortilla.
Makes: 8 servings
NUTRITION IMFORMATION:
Serving Size: 1 cup
Calories: 220
Total Fat: 6g
Saturated Fat: 1.5g
Protein: 9g
Sodium: 240mg
Carbohydrate: 33g
Added Sugar: 0g
Fiber: 3g
INGREDIENTS INCLUDE:
2 cups cooked brown rice
3 small onions, diced
1 medium green bell pepper, diced
1 small clove garlic, chopped finely
½ cup low fat Monterey Jack cheese, shredded
2 cans (15 oz each) pinto or black beans, drained and rinsed
2 Tbs canola oil
1 can (15 oz) tomatoes, no salt added, diced or crushed
1 Tbs chili powder
1 tsp cumin
1 tsp dried oregano
½ tsp cayenne pepper
(spices are optional, but they will enhance flavor)
INSTRUCTIONS:
- Preheat oven to 350°F.
- Add oil to a pan and set it at medium heat on the stove. Add onions, garlic, and bell pepper. Cook, stirring frequently, until veggies are soft and just starting to brown.
- Add spices, beans, and canned tomatoes with juices. Simmer mixture on low until thickened, about 15 minutes.
- Spray a 9×9 or 9×13 inch baking dish with cooking spray and spread cooked rice on the bottom.
- Cover rice with bean and vegetable mixture and sprinkle cheese on top.
- Bake for 5-10 minutes until cheese is melted and botana is warmed all the way through.
Source: SNAP4CT.org
Photo Source: SNAP4CT.org
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SNAP-Ed is funded by USDA’s Supplemental Nutrition Assistance Program or SNAP. This institution is an equal opportunity provider.
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