Black Beans & Rice

This makes a very satisfying dinner when you add assertive greens, like mesclun.

Makes 4 servings

• 4 teaspoons olive oil
• 1 green bell pepper, seeded and finely chopped
• 1 onion, finely chopped
• 5-6 garlic cloves, minced
• 1 (16-ounce) can black beans, rinsed and drained
• 1 (14 1/2 ounce) can diced tomatoes
• 1 cup reduced sodium vegetable broth
• 4 teaspoons dry sherry
• 1 teaspoon finely chopped fresh thyme, or 1/2 teaspoon dried
• 1 bay leaf
• 1/4 teaspoon dried oregano
• 1/4 teaspoon hot red pepper sauce
• 1/2 cup water
• 1 tablespoon finely chopped fresh cilantro
• Salt and freshly ground pepper to taste
• 4 cups cooked white rice

1. In a medium nonstick saucepan, heat the oil. Sauté the bell pepper, onion, and garlic until very soft, about 15 minutes. Stir in the beans, tomatoes, stock, sherry, thyme, bay leaf, oregano, pepper sauce, and water; bring to a boil. Reduce the heat and simmer, stirring occasionally, until the sauce thickens and vegetables are tender, about 45 minutes. If the mixture becomes too thick, add hot water to thin to desired consistency.
2. Stir in the cilantro and season with the salt and pepper; discard the bay leaf. Serve over the rice.

Per Serving (1 cup each beans and rice): 457 Cal, 6 g Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 532 mg Sod, 82 g Carb, 13 g Fib, 17 g Prot, 97 mg Calc.

POINTS value: 9.

Cucumber Salad

• 2 cucumbers sliced
• 1 onion sliced
• 2 tomatoes diced
• 1 cup vinegar
• 3/4 cup sugar
• 1/2 cup water

1. Add the cucumber, onion and tomato into a large bowl.
2. In a separate pan, bring the vinegar, sugar and water to a bowl. Pour the liquid over the cucumber mix. Refrigerate and serve chilled.

Comments: This recipe was good, and everybody had no problem eating their share. We made the cucumber salad to go along with it, and it was delicious. The beans and rice tasted great for lunch the next day as well.