Black Beans and Rice

Ingredients:

1 cup uncooked white rice
1 Tbsp butter
1 small onion, chopped finely
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
minced garlic
4 cups cooked and drained black beans (or 2 16-ounce cans black beans, rinsed and drained)
2 Tbsp vinegar
Hot sauce (like Tabasco) or 1/4 teaspoon cayenne powder
1 teaspoon dried oregano
Salt and pepper to taste

To garnish: Lime wedges and chopped fresh cilantro

1. Begin cooking rice. Place 2 cups water or chicken broth to boil in a saucepan. When boiling, add rice and stir. (Add 1 tsp salt and 1 tsp butter if you wish.) Place lid on rice and put heat on low. Cook for 20 minutes then turn heat off and let lid remain for at least 5 minutes to steam.

2. Heat butter in a large skillet on medium heat. Sauté onions and bell peppers for 4 minutes, until soft, then add garlic and sauté 1 minute. Add the black beans, vinegar and Tabasco or cayenne. Bring to a boil, reduce heat, cover and simmer for 5 minutes. Stir in oregano and rice (or serve rice on the side), salt and pepper. Garnish with lime wedges and cilantro.

Cheesy Tuna Patties

Ingredients:

• 4 cans tuna (may substitute canned salmon)
• 1/2 cup diced onion
• 1/4 cup Parmesan cheese
• 1/2 cup bread crumbs
• 1 cup shredded cheddar cheese
• 1 t chopped garlic (or to taste)
• 1 egg
• 1 T  Worcestershire sauce
• salt and pepper to taste

Mix ingredients together and shape into patties. You may either fry on stovetop in oil or bake in the oven. To bake, preheat oven to 425F. Place on well greased baking pan and bake for 15-20 minutes or until well browned.

Salmon with Soy Maple Glaze

Ingredients:

• 1/4 cup maple syrup
• 2 tablespoons soy sauce
• 1 clove garlic, minced
• 1/4 teaspoon sea salt
• 1/8 teaspoon black pepper
• 1 pound wild caught salmon

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