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Recipe of the Week

Oct. 20, 2015

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ROTW-Doc

Did you know that one cup of black beans contains 16 grams of fiber and 14 grams of protein? Hurrah for beans!

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Vegetarian Starter Kit

Looking for nutrition resources in Spanish? We’ve got you covered: recursos en Español.

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Spanish Kickstart

In 2015 alone, we’ve had almost 20,000 people take our Spanish Kickstart and learn about how to use a vegan diet for improved and long-term health! Encourage your contacts to join us on our Spanish-language Facebook page where we feature regular blog posts and nutrition education.

Easy Vegetable Fajitas

Easy Vegetable Fajitas

This veggie fajitas recipe comes from our Spanish 21-Day Kickstart program: Vegetariano en 21 Días.

Makes 6 servings

Ingredients

1/4 cup vegetable broth or water
1 onion, sliced into strips
1 teaspoon ground cumin
3 bell peppers (red, yellow, green, or a combination), seeded and sliced into strips
2 15-ounce cans black beans, drained and rinsed
6 whole-wheat tortillas
1 cup salsa

Directions

Heat broth or water in a nonstick skillet. Add onion and cook until translucent. Add cumin and bell peppers. Cook over medium heat until peppers are tender.

Heat beans in microwave for 1 minute.

Place tortilla in a large skillet over medium-low heat. Add 1/2 cup of heated black beans and 1/2 cup of the onion and pepper mixture. Fold tortilla in half, over the beans and vegetables, and cook for 3 minutes. Remove from heat and garnish with salsa. Repeat this procedure with the remaining 5 tortillas.

Per serving (1/6 of recipe): Calories: 257; Fat: 2 g; Saturated Fat: 0.4 g; Calories from Fat: 7%; Cholesterol: 0 mg; Protein: 12.9 g; Carbohydrates: 50.3 g; Sugar: 8 g; Fiber: 10.5 g; Sodium: 408 mg; Calcium: 101 mg; Iron: 4.2 mg; Vitamin C: 83.4 mg; Beta-Carotene: 681 mcg; Vitamin E: 1.3 mg

Source: Jennifer Reilly, R.D.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs. 


  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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