BEANS: Cuban Style Black Beans and Rice - 7 pts

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* Exported from MasterCook *

 

Cuban Style Black Beans and Rice - 7 pts

 

Recipe By :The PDQ (Pretty Damn Quick) Vegetarian Cookbook by Donna Klein

Serving Size : 4 Preparation Time :0:00

Categories : LowFat (Less than 25%) Quick

Spicy Vegan

Veggie WW

 

Amount Measure Ingredient -- Preparation Method

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

2 tablespoons extra virgin olive oil

1/2 cup frozen chopped onion

1/4 cup frozen chopped green bell pepper

1 teaspoon refrigerated bottled minced garlic

16 ounces black beans, canned -- (1 can) rinsed and drained

1/2 cup low sodium vegetable broth -- or water

1 tablespoon cider vinegar

1 teaspoon dried oregano

1/2 teaspoon ground cumin

1 bay leaf

1 pinch cayenne pepper -- or to taste (optional)

salt and freshly ground pepper to taste

3 cups hot cooked rice

 

In a large nonstick skillet, heat the oil over medium heat. Add the onion and

bell pepper, and cook, stirring often, until thawed and softened, about 3

minutes. Add the garlic and cook, stirring often, 2 minutes. Add the beans,

broth, vinegar, oregano, cumin, bay leaf, cayenne (if using), salt and pepper;

bring to a brisk simmer over medium-heat. Reduce heat to low and simmer,

uncovered, stirring occasionally, until the liquid is mostly reduced, about 10

minutes.

 

To serve, divide the rice evenly among 4 dinner plates. Top with equal amounts

of the bean mixture and serve at once.

 

Makes 4 main dish or 6 to 8 side dish servings

 

Per serving: Cals 343 (21% fat); Total Fat 8g (sat fat 1g); Carbs 57g; Fiber 4g;

Prot 11g; Chol 0mg; Sodium 70mg.

 

" This classic bean dish is traditionally served over white rice, but brown rice

is an equally delicious, and more nutritious alternative. The beans are also

wonderful over couscous or tossed with small shells or elbow macaroni. "

 

 

 

Description:

" 7 pts "

S(Formatted by Chupa Babi):

" 06.15.08 "

Copyright:

" 2004 "

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Per Serving (excluding unknown items): 355 Calories; 8g Fat (21.1% calories from

fat); 12g Protein; 57g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 419mg

Sodium. Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 1/2

Fat; 0 Other Carbohydrates.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0