Caribbean Black Beans and Rice

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This flavorful dish makes incorporating beans and whole grains into your diet fun.  It is a great low-fat source of fiber and protein.

• 2 tsp. vegetable oil
• 1/2 c. red onion, finely chopped
• 1/2 c. orange juice
• 1/4 c. lime juice
• 1/4 T. chopped fresh cilantro
• 1/2 tsp. ground red pepper, (cayenne)
• 1 red bell pepper, finely chopped (1 c.)
• 1 papaya, peeled, seeded and diced
• 2 cloves garlic, finely chopped
• 4 c. black beans, cooked, rinsed and drained
• 5 c. hot cooked brown rice

Heat oil in 10-inch skillet over medium heat. Add all ingredients except beans, rice, papaya and cilantro. Cook about 5 minutes, stirring occasionally, until bell pepper and red onions are crisp-tender. Add papaya and cilantro. Cook 1 minute. Stir in beans. Cook about 5 minutes or until hot.  Serve with rice.

Makes 4 servings
Nutritional Information Per Serving:

• Calories: 585
• Fat: 6 g
• Carbohydrate: 113 g
• Protein: 23 g
• Saturated Fat: 1 g
• Cholesterol: 0 mg
• Fiber: 22 g
• Calcium: 104 mg