Hvor mange kalorier er der i Caribbean Casserole?

En portion har 172 kcal. Opskriften giver 10 portioner (1 Cup hver).

Hvor meget protein er der i Caribbean Casserole?

6 g protein pr. portion med 33 g kulhydrat og 2 g fedt.

Hvad skal jeg bruge til Caribbean Casserole?

8 ingredienser: 1 medium onion, chopped, 1/2 medium green pepper, diced (diced), 1 tablespoon canola oil (or cooking oil of choice), 1 can (14.5 ounces) stewed tomatoes, low-sodium, 1 can (15.5 ounces) black beans, low sodium (or beans of your choice) og 1 teaspoon oregano leaves ….

Caribbean Casserole

Name: Caribbean Casserole
Yield: 10 servings
Ingredients: 1 medium onion, chopped; 1/2 medium green pepper, diced (diced); 1 tablespoon canola oil (or cooking oil of choice); 1 can (14.5 ounces) stewed tomatoes, low-sodium; 1 can (15.5 ounces) black beans, low sodium (or beans of your choice); 1 teaspoon oregano leaves; 1/2 teaspoon garlic powder; 1 1/2 cups instant brown rice, uncooked

Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.

This quick one skillet casserole dish of beans, bell peppers, tomatoes, and oregano uses instant brown rice to reduce cooking time.

172kcal pr. portion

6 gprotein

33 gkulhydrat

2 gfedt

10portioner (1 Cup)

Ingredienser

1 medium onion, chopped næringsindhold
1/2 medium green pepper, diced (diced) næringsindhold
1 tablespoon canola oil (or cooking oil of choice) næringsindhold
1 can (14.5 ounces) stewed tomatoes, low-sodium næringsindhold
1 can (15.5 ounces) black beans, low sodium (or beans of your choice) næringsindhold
1 teaspoon oregano leaves næringsindhold
1/2 teaspoon garlic powder næringsindhold
1 1/2 cups instant brown rice, uncooked næringsindhold

Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.

Næringsindhold pr. portion

Næringsstof	Pr. portion	% DV
Kalorier	172 kcal
Fedt i alt	2 g	3 %
Mættet fedt	0 g	0 %
Kolesterol	0 mg	0 %
Natrium	157 mg	7 %
Kulhydrat i alt	33 g	12 %
Kostfibre	5 g	18 %
Sukkerarter i alt	2 g
Tilsat sukker	0 g	0 %
Protein	6 g	12 %
D-vitamin	0 µg	0 %
Calcium	43 mg	3 %
Jern	2 mg	11 %
Kalium	290 mg	6 %

Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.

MyPlate-fødevaregrupper pr. portion

Grains: 1 ounces
Protein Foods: 1 ounce

Fremgangsmåde

Wash hands with soap and water.
Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil.
Stir in rice and cover.
Reduce heat to simmer for 5 minutes.
Remove from heat and let stand for 5 minutes.

Noter

Learn more about: Onions Bell Peppers Tomatoes Herbs

Kilde

Heart Healthy Home Cooking: African American Style US Department of Health and Human Services National Heart, Lung, and Blood Institute

Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/caribbean-casserole, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.

Generel ernæringsinformation, ikke medicinsk rådgivning.