1/2 cup White rice
1/2 cup Quinoa, rinsed well
1 3/4 cup Water
1 Green pepper, chopped
1 medium Onion, chopped
1 Clove garlic, minced
8 oz Tomato sauce
1 1/2 tsp Chili powder
1 tsp Cumin, ground
1 tsp Oregano
1 dash Black pepper
1 1/2 cup Black beans, cooked, drained
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Note: quinoa uses the same proportions of grain to water and cooking time as white rice does, so they can be cooked together easily. Be sure to rinse the quinoa before cooking to remove the bitter coating the grains have. Use a fine strainer, or line a strainer with a coffee filter.
Put rice, quinoa and water into a saucepan and bring to a boil. Reduce heat to low, cover, and simmer for 20 minutes. Saute onion, green pepper, and garlic briefly, using liquid of choice (or cook on High in microwave for about 2 minutes). Add to rice with rest of ingredients, and put into a 2 qt casserole dish. Bake at 350F for about 20 minutes.
NOTES : Per serving: 285 Cal, 2.2 g fat, 9.2 g fiber, 11.7 g protein |
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