Rice and Beans

2 ts Vegetable oil
3 Garlic cloves, minced
2 Carrots, diced
1 Onion, chopped
1 ts Dried thyme
1 pn Ground allspice
1 1/4 c Long-grain rice
2 1/4 c Vegetable stock, or chicken
1/4 ts Hot pepper sauce
19 oz Canned black beans
1 Sweet green pepper, diced
1/3 c Plain yogurt
Fresh parsley, chopped

Serve with - Acorn squash with butter Cherry tomatoes Whole wheat rolls Frozen yogurt

In non-stick skillet, heat oil over medium heat; cook garlic, carrots, onion, thyme and allspice for about 5 minutes or until onion is softened. Stir in rice for 1 minute. Stir in stock and ; hot pepper sauce; bring to boil. Reduce heat to simmer; cook, covered for 20 minutes or until liquid is almost all absorbed.

Meanwhile, drain and rinse beans. Stir into rice mixture along with green pepper; cook, covered, for 7 minutes or until beans are heated through and green pepper is tender-crisp.

Serve with dollop of yogurt. Sprinkle parsley over top.

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