BEANS: Caribbean Red Beans and Brown Rice - 8 pts

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Caribbean Red Beans and Brown Rice - 8 pts

 

Recipe By :The New Mayo Clinic Cookbook, published by Mayo Clinic Health

Information and Oxmoor House, and winner of the 2005 James Beard award.

Serving Size : 6 Preparation Time :0:00

Categories : LowFat (Less than 25%) Spicy

Vegan Veggie

WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/2 cups dried small red -- or kidney beans, picked over and

rinsed, soaked overnight, and drained

6 1/2 cups water

3 bay leaves

1 1/4 cups assorted brown rices -- rinsed and drained

3 tablespoons olive oil -- or canola oil

1 1/4 teaspoons salt

1 yellow onion -- chopped

1/2 green bell pepper -- seeded and chopped

1 celery stalk -- chopped

4 cloves garlic -- minced

1/2 teaspoon ground allspice

1/2 teaspoon ground cloves

1/2 teaspoon cayenne pepper

1/2 teaspoon freshly ground black pepper

1 cup vegetable stock -- or broth

1 tomato -- cored and diced

2 tablespoons chopped fresh thyme

1 teaspoon hot-pepper sauce

3 tablespoons chopped fresh cilantro -- (fresh coriander)

 

In a large saucepan over high heat, combine the beans, 4 cups of the water and

the bay leaves. Bring to a boil. Reduce the heat to low, cover partially and

simmer until the beans are tender, 60 to 70 minutes. Drain and discard the bay

leaves.

 

While the beans are cooking, combine the rices, 1 tablespoon of the oil, 1/2

teaspoon of the salt, and the remaining 2 1/2 cups water in a saucepan over

medium-high heat. Cover and bring to a boil. Reduce the heat to low and simmer

until the water is absorbed and the rice is tender, about 45 minutes. Set aside

and keep warm.

 

In a large saucepan, heat the remaining 2 tablespoons oil over medium-high heat.

Add the onion, bell pepper and celery; saute until the vegetables are softened,

6 to 8 minutes. Stir in the garlic and cook until softened, about 1 minute. Add

the allspice, cloves, cayenne, the remaining 3/4 teaspoon salt and the black

pepper. Cook for 1 minute. Stir in the cooked beans, the vegetable stock,

tomato, thyme and hot-pepper sauce. Cook until the vegetable mixture is heated

through, 6 to 8 minutes. Divide the rice among warmed individual bowls. Top each

serving with beans and sprinkle with the cilantro.

 

SERVES 6

 

Nutritional Analysis (per serving): Calories 382; Total fat 9 g ( Saturated fat1

g; Monounsaturated fat5 g); Carbohydrate 63 g; Fiber 11 g; Protein14 g;

Cholesterol0 mg; Sodium517 mg.

 

Dietitian's tip: Brown rice pairs up with beans in this spicy Caribbean dish.

Mix and match brown rice varieties to make your own blend, or purchase a

packaged blend. If you can't find small red bean, use kidney beans.

 

Description:

" 8 pts "

S(Formatted by Chupa Babi):

" 07.15.08 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 390 Calories; 9g Fat (20.0% calories from

fat); 16g Protein; 63g Carbohydrate; 13g Dietary Fiber; trace Cholesterol; 789mg

Sodium. Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat; 0

Other Carbohydrates.

 

 

Nutr. Assoc. : 3814 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3726 0