Recipe: Veggie & Black Bean Stir Fry

Well, it has been awhile since I last updated this blog. I've been a little busy. Over the past several weeks I finished my winter classes, attended the 2012 Rural Libraries Conference, which I might blog about eventually, and lately I've been trying to get my house ready for my brother's open house in June.

I did fall off the wagon for awhile as far as keeping my nutrition on track, but I am doing my best to make healthy, mostly meat-free, eating a part of my regular life once again. Of course, the real challenge always comes on a day like today when I spend several hours in my flower beds and come into the house, dirty, hungry and tired.

I was actually pretty proud of myself today. In about 15 minutes I was able to put together a fairly healthy meal out of odds and ends I had in my fridge. It isn't the most beautiful or even the most tasty thing I've every created, but it worked in a pinch. I used left over black beans and rice from some other dishes earlier in the week as well as some veggies I needed to use before they went bad. This is what I came up with!

Ingredients

• 2 TBSP olive oil
• 1/4 cup chopped carrot
• 1/4 cup chopped red onion
• 1/3 cup chopped yellow pepper
• 1 small tomato
• 1/2 cup black beans
• 1 cup brown rice (cooked)
• 2 TBSP Lawry's Teriyaki Marinade
• 1/2 cup pineapple chunks canned in juice
• 3 TBSP juice from canned pineapple
• 1/2 tsp ground ginger

Directions

Heat olive oil in medium skillet. Add carrots, onion, pepper, and tomato. Kick until the vegetables start to soften.

Add beans and rice

Add teriyaki marinade, pineapple juice and ground ginger.

Add the pineapple and cook just long enough to heat through. This makes 2 servings. Enjoy!

I used the Sparks People Recipe Analyzer to analyze this dish. And this is what I got back. Its not bad for a throw together dinner.

Nutrition Facts
2 Servings
Amount Per Serving
Calories		370.9
Total Fat		14.9 g
	Saturated Fat	2.1 g
	Polyunsaturated Fat	1.6 g
	Monounsaturated Fat	10.3 g
Cholesterol		0.0 mg
Sodium		356.6 mg
Potassium		491.0 mg
Total Carbohydrate		53.2 g
	Dietary Fiber	7.6 g
	Sugars	11.2 g
Protein		7.4 g

Vitamin A	45.2 %
Vitamin B-12	0.0 %
Vitamin B-6	14.8 %
Vitamin C	101.8 %
Vitamin D	0.0 %
Vitamin E	10.7 %
Calcium	5.6 %
Copper	13.4 %
Folate	22.0 %
Iron	11.1 %
Magnesium	21.1 %
Manganese	65.9 %
Niacin	12.0 %
Pantothenic Acid	6.0 %
Phosphorus	17.1 %
Riboflavin	5.4 %
Selenium	15.2 %
Thiamin	16.7 %
Zinc	8.5 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.