Fiber, vitamins, nutrients galore! Not to mention super easy to make…this dish should be called Ch-EASY. This recipe comes to us from Patrice of the blog Circle B Kitchen.
1 tablespoon olive oil
1 – 2 cloves garlic, minced
1 1/2 cups cooked rice
1 1/2 cups zucchini, quartered lengthwise and sliced
1/2 cup diced green bell pepper
1/4 teaspoon crushed red pepper
1/2 teaspoon salt, or to taste
1/4 to 1/3 cup vegetable stock*
1 can black beans, drained and rinsed
1 can (14.5 oz.) fire-roasted diced tomatoes, undrained
1 cup grated Cheddar cheese (or any good melting cheese)
Food for Thought: Did you know that the food you eat sends superheroes into your body? These superheroes are called antioxidants and they help fight things in our bodies that can make us sick. Tomatoes have an antioxidant called lycopene and zucchini contains lutein and zeaxanthin. Sound like a mouthful? Don’t worry about the names, just remember to eat your super veggies!
Cooking Tip of the Week: Rinsing beans helps remove extra salt. Pour the beans into a colander in the sink and wash them under cool water, stirring a couple of times to make sure the beans get a good rinsing.
Family Dinner Conversation Starter: If you could have a superpower, which would be the most useful? Which would be the most fun?
Adult: Heat oil in large skillet over medium heat.
Together: Add zucchini, garlic, crushed red pepper and bell pepper; cook 5 minutes, stirring occasionally. Add beans and undrained tomatoes (adding a little vegetable stock here is optional, see note).
Adult: Increase the heat to medium high and add the cooked rice. Stir well. Cover; remove from heat and let stand 7 minutes or until liquid is absorbed.
Kid:Sprinkle with cheese.
Together:Replace the lid until the cheese is melted.