Categories: Vegetables, Main dish, Low-fat 
      Yield: 4 servings 
  
      2 ts Vegetable oil 
      3    Garlic cloves, minced 
      2    Carrots, diced 
      1    Onion, chopped 
      1 ts Dried thyme 
      1 pn Ground allspice 
  1 1/4 c  Long-grain rice 
  2 1/4 c  Vegetable stock, or chicken 
    1/4 ts Hot pepper sauce 
     19 oz Canned black beans 
      1    Sweet green pepper, diced 
    1/3 c  Plain yogurt 
           Fresh parsley, chopped 
  
  Serve with - 
  Acorn squash with butter 
  Cherry tomatoes 
  Whole wheat rolls 
  Frozen yogurt 
   
  In non-stick skillet, heat oil over medium heat; cook 
  garlic, carrots, onion, thyme and allspice for about 5 
  minutes or until onion is softened. Stir in rice for 1 
  minute. Stir in stock and ;hot pepper sauce; bring to 
  boil. Reduce heat to simmer; cook, covered for 20 
  minutes or until liquid is almost all absorbed. 
   
  Meanwhile, drain and rinse beans. Stir into rice 
  mixture along with green pepper; cook, covered, for 7 
  minutes or until beans are heated through and green 
  pepper is tender-crisp. 
   
  Serve with dollop of yogurt. Sprinkle parsley over top. 
   
  Per serving: about 418 calories, 15 g protein, 4.5 g 
  fat, 80 g carbohydrate, very high source of fibre, 
  good source of iron 
   
  Wednesday's Menu:       Calories        Fat(g) 
  Rice and beans          418             4.5 
  Quarter acorn squash     43             0.1 
  1/2 ts butter            16             1.8 
  1/2 c cherry tomatoes    13             0.2 
  1 whole wheat roll       90             1.0 
  1 ts butter              33             3.7 
  1/2 c yogurt            153             5.3 
   
  Total:                  766            16.6 
  Percent from fat:                      20 percent 
   
  Source: Canadian Living Test Kitchen, Canadian Living 
  [magazine] Feb 96 
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