Week 11: Recipe of the week -- Caribbean rice and beans

2/3 cup water

2/3 cup uncooked instant rice

1 teaspoon vegetable oil

Cooking spray

1 cup chopped onion

1/2 cup chopped celery

1/2 cup diced green bell pepper

3 garlic cloves, minced

1 cup coarsely chopped tomato

1/8 teaspoon salt

1/4 teaspoon crushed red pepper

1/4 teaspoon ground cumin

1/4 cup chopped fresh cilantro

15 ounce-can black beans, drained

1/2 cup (2 ounces) shredded part skim mozzarella cheese

Bring water to boil in a saucepan and stir in rice, cover, reduce heat - simmer 5 minutes or until liquid is absorbed. Heat oil in large nonstick skillet, coat with cooking spray over medium heat. Add onion, celery, bell pepper and garlic, saute 5 minutes or until tender. Add chopped tomato, salt, crushed red pepper, cumin - saute 2 minutes. Stir in cooked rice, cilantro and black beans. Cook 1 minute or until thoroughly heated.

Divide bean mixture evenly among four plates and sprinkle with cheese. Serves four.

Calories: 224. Fat: 4.4g. Fiber 4.9g. Cholesterol: 8 mg. Sodium: 326 mg. Calcium: 140 mg.