Source: Parents Magazine

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Recipe Summary test

prep:
20 mins
cook:
3 hrs 30 mins
total:
3 hrs 50 mins
Yield:
5 cups
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Lightly coat a 2-quart slow cooker with cooking spray. Place the beans and onion in the cooker; set aside. In a medium microwave-safe bowl combine the rice, broth and water. Microwave on 100% power (high) for 3 minutes or until just boiling. Pour over beans and onion in cooker.

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  • Cover; cook on low-heat setting for 3-1/2 hours (rice should be tender). Stir in tomatoes, cheese, and parsley. Makes 5 cups.

Stovetop Method:

In a 3-quart saucepan heat 1 tablespoon olive oil over medium. Add the onion and cook for 3 minutes or until tender. Stir in the rice. Cook and stir for 1 minute. Add broth, water and beans; bring to boiling. Reduce heat and simmer, covered, for 20 minutes. Stir in tomatoes, cheese, and parsley. Remove from heat and let stand, covered, for 10 minutes.

Nutrition Facts

269 calories; fat 3g; cholesterol 115mg; saturated fat 1g; carbohydrates 31g; mono fat 1g; poly fat 1g; insoluble fiber 3g; sugars 3g; protein 29g; vitamin a 194.4IU; vitamin c 21.3mg; thiamin 0.3mg; riboflavin 0.1mg; niacin equivalents 5.5mg; vitamin b6 0.4mg; folate 40.3mcg; vitamin b12 1.6mcg; sodium 205mg; potassium 456mg; calcium 60.6mg; iron 2.9mg.
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