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Saturday, December 10, 2016

Black Beans and Rice

Categories: Diabetic, Beans, Rice, Main dish, Vegetarian
      Yield: 6 folks

           Ingredients                       1/2 ts Dried whole oregano;
     16 oz (1) pkg dried black beans;        1/4 ts Ground cumin;
      1 md Size green pepper; chopped          3 tb Vinegar;
    1/4 c  Onion; divided chopped              1 ts Salt;
  2 1/2 c  Qts water; divided                  3 c  Rice; cooked hot
      2 cl Garlic; minced                           -cooked without salt/fat

  Sort and wash beans.  Combine beans, green pepper, and 2 tb onion in a
  large Dutch Oven.  Cover with 6 cups of water, and soak overnight. Add
  remaining 4 cups water to Dutch oven; cover and bring to a boil.
  Reduce heat, and simmer 2 1/2 hrs or until beans are tender. Combine
  remaining 2 tb onion, garlic, oregano, and cumin in a small bowl;
  mash mixture, using a fork.  Stir in vinegar. Add vinegar mixture and
  salt to beans. Simmer, uncovered, an additional 20 minutes. Serve
  over hot cooked rice.
 
  From: All New Cookbook For Diabetics And Their Families
  Each serving amount: 1 cup beans over 1/2 cup rice
 
  Exchanges: 2 Starch, 1 Vegetable; Chol: 0 mg; Calories: 179 Carbo: 36
  gm; Protein: 8 gm; Fat: Tr.; Fiber: Tr.; Sodium: 424 mg
 
  Reformated 4 you and yours via Nancy O'Brion and her Meal-Master.
  (from Jungle.Boy via GEnie)

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