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Black Beans & Rice   

Ingredients: 1 lb. black beans, soaked overnight and cooked until tender 1/2 med. onion, diced 1 clove garlic, minced 2 T. olive oil 1 packet G. Washington Seasoning salt to taste 2 c, cooked brown rice 2 T. chopped parsley

Directions:

Prepare beans. Sauté onion and garlic in oil. Mix with beans along with the G. Washington Seasoning and salt. Place hot brown rice in the bottom of a short squatty thermos. Top with the bean mixture. Sprinkle chopped parsley on top. Serves: 8.

Nutritional information:

Calories: 178; protein: 17 grams; carbohydrate: 29 grams; fat: 4 grams; cholesterol: 0 milligrams; fiber: 3.5 grams.

Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A., is an associate professor in the Department of Nutrition and Dietetics in the School of Allied Health Professions at Loma Linda University, Loma Linda, California.

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