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| RECIPE FOR BLACK BEANS & RICE (GENIE) |
Title: Black Beans & Rice (genie)
Category: Diabetic Grains Entree Vegetarian
Serves: 6
Ingredients:
| | Ingredients | | 16.00 | oz | (1) pkg dried black beans; | | 1.00 | md | Size green pepper; chopped | | 0.25 | c | Onion; divided chopped | | 2.50 | c | Qts water; divided | | 2.00 | cl | Garlic; minced | | 0.50 | ts | Dried whole oregano; | | 0.25 | ts | Ground cumin; | | 3.00 | tb | Vinegar; | | 1.00 | ts | Salt; | | 3.00 | c | Rice; cooked hot | | | -cooked without salt/fat |
Instructions:
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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