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The Food Factor: Caribbean Casserole

   September is National Rice Month! To celebrate, we made this fast and filling Caribbean Casserole. It’s perfect as a quick weeknight entrée served with a side salad and fruit, or as a potluck dish.

   If you’re wanting to eat healthier, this type of recipe is perfect. 

   The brown rice and black beans give it plenty of fiber without lots of fat. And if you’re watching calories, this should be one of your go- to choices. For a one-cup serving, you rack up just 100 calories. 

   Considering the average casserole is more than 300 calories per one- cup serving, this easy-to-make dish will help you keep your calories under control.

   I also recommend looking for lower sodium or sodium-free options when shopping for canned beans and canned tomatoes. This allows you to control the amount of sodium you add to this dish, and to be honest, we did add some! We also needed to add more liquid to get the rice tender enough.

Ingredients:

1 medium onion, chopped

1/2 green pepper, diced

1 Tablespoon canola oil

1 can (14.5 ounces) stewed tomatoes

1 teaspoon oregano leaves

1/2 teaspoon garlic powder

1 1/2 cups instant brown rice, uncooked

1 can (16 ounces) black beans, undrained (or beans of your choice)

Directions:

In a large pan, heat oil over medium heat.

Add onion and green pepper and cook until tender.

Add tomatoes, beans (include liquid from both), oregano and garlic powder.

Bring to a boil. Stir in rice and cover.

Reduce heat to low and cook for 5 minutes.

Remove from heat and let stand for 5 minutes before serving.

Yield: about 10 servings ∆

MSU Extension

Okra & Shrimp Stew with LA Brown Rice

Ingredients

2 ounces bacon, diced

2 cups okra, sliced about 1/8-inch thick Salt and pepper to taste

1 tablespoon garlic, sliced thinly

½ teaspoon red pepper flakes

2 tablespoons unsalted butter

1 pound shrimp peeled and deveined

2 cups crushed tomatoes

1 teaspoon fresh or dried thyme, minced

2 teaspoons flat leaf parsley, minced

Directions

Place a 12-inch cast iron skillet over medium heat. Add the bacon and begin to render the fat.

Once the fat begins to release, add the okra. Season the okra with salt and pepper. Stir the okra as it cooks, until it becomes soft.

Add the garlic and red chile flakes to the pan. Cook until the garlic becomes fragrant.

Add the butter and let it melt, then add the shrimp. Cook the shrimp until it becomes pink, then add the tomato. Stir in the thyme and half of the parsley. Let the shrimp finish cooking and the flavors meld, about 10 minutes. Add the rest of the parsley.

Serve the stew over hot brown rice. ∆

Recipe Provided by: Quincy L. Vidrine, M. Ed, CHC.