Add something flavorful to your family's Caribbean cuisine night! Serve baked soybean and rice sprinkled with cheese that’s ready in less than an hour.
Caribbean Soybean and Rice Bake
- Prep Time 15 min
- Total 50 min
- Servings 4
- Ingredients 9
Ingredients
- 1 1/2 cups uncooked instant brown rice
- 1 cup frozen shelled edamame (green) soybeans (from 12-oz bag)
- 1/2 medium green bell pepper, coarsely chopped (1/2 cup)
- 4 medium sliced green onions (1/4 cup)
- 1 tablespoon Caribbean jerk seasoning
- 1 cup water
- 1 can (15 oz) soybeans, drained, rinsed
- 1 can (14 1/2 oz) stewed tomatoes with Italian herbs, undrained, cut up
- 1 cup shredded Cheddar cheese (4 oz)
Instructions
-
Step1Heat oven to 375°F. Spray 11x7-inch (2-quart) glass baking dish with cooking spray. In dish, mix all ingredients except cheese.
-
Step2Cover tightly with foil; bake 25 to 30 minutes or until liquid is absorbed and rice is tender. Uncover; stir in 1/2 cup cheese. Sprinkle remaining cheese over top. Bake uncovered 5 minutes longer or until cheese is melted.
Nutrition
560
Calories
22g
Total Fat
32g
Protein
58g
Total Carbohydrate
8g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 560
- Calories from Fat
- 200
- Total Fat
- 22g
- 33%
- Saturated Fat
- 8g
- 38%
- Trans Fat
- 0g
- Cholesterol
- 30mg
- 10%
- Sodium
- 810mg
- 34%
- Potassium
- 860mg
- 25%
- Total Carbohydrate
- 58g
- 19%
- Dietary Fiber
- 11g
- 45%
- Sugars
- 8g
- Protein
- 32g
% Daily Value*:
- Vitamin A
- 15%
- 15%
- Vitamin C
- 35%
- 35%
- Calcium
- 35%
- 35%
- Iron
- 40%
- 40%
Exchanges:
3 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 2 Fat;Carbohydrate Choice
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