Friday, June 4, 2010

Rice Beans and Scrambled Egg



I thought I would add a recipe I had in drafts, its quick and tasty. Will share my experiments with the Turkish spices next week when StateSide!

This is my standby quick and healthy recipe and one little Jasmine loves especially the egg. Its high in protein and balanced. In fact a fellow RD Sheryl commented on the facebook page -Sheryl Lozicki
Nice plate presentation too! Looks yummy + fiber & iron rich.
Got to love how us dietitians think!

Ingredients:
  • 1 can black beans
  • little salt, paprika
  • a little chilli sauce
  • 1/2 chopped tomato
  • 2 cloves of garlic
  • 1/2 red or green pepper
  • 1/2 red onion,
  • little tomato paste
Method:
1. Fry onions, garlic, chilli sauce - little, salt, pepper in canola oil, after a little while add tomato and tomato paste and let reduce down
2. Wash beans then add to pot
3. Simmer for 15 min
and its ready, great served with rice, scrambled egg and steamed vegetables. Also great with fried plantains!
Black beans are a great source of protein (15g/cup), fiber (15g cup), Iron (3.61mg/cup) and folate
Enjoy!



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