Black Beans and Rice (Genie)
- Ingredients
- 16 oz (1) pkg dried black beans;
- 1 md Size green pepper; chopped
- 1/4 c Onion; divided chopped
- 2 1/2 c Qts water; divided
- 2 cl Garlic; minced
- 1/2 ts Dried whole oregano;
- 1/4 ts Ground cumin;
- 3 tb Vinegar;
- 1 ts Salt;
- 3 c Rice; cooked hot
- -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)
Posted to MM-Recipes Digest V5 #021 by "Robert Ellis"
on Jan 20, 1998
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)
Posted to MM-Recipes Digest V5 #021 by "Robert Ellis"
