LOW FAT -- Black Beans

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* Exported from MasterCook *

 

Black Beans

 

Recipe By :Curtis Aikens

Serving Size : 4 Preparation Time :0:00

Categories : Beans & Legumes Curtis Aikens

Main Dishes

 

Amount Measure Ingredient -- Preparation Method

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

1 pound dried black beans

2 quarts water

2 tablespoons vegetable oil

3 chipotle peppers in adobo -- chopped

4 tablespoons chopped garlic

1 medium onion -- diced

4 tablespoons salt -- or to taste

freshly ground pepper -- to taste

1/2 cup roughly chopped cilantro -- (optional)

 

Pick over beans and discard any small stones. Cover them with 2 quarts water and

remove any floaters. Soak beans for 4 to 8 hours or until water has penetrated

to the core of beans.

 

Drain water, place beans in a 4 quart saucepan and cover with another 2 quarts

water. Bring to a boil, reduce heat and simmer, stirring occasionally, for 2 to

4 hours or until beans are quite soft but not falling apart.

 

During the last hour of cooking heat vegetable oil in a saute pan, add onion,

garlic and chipolte peppers and saute until onion is translucent. Add vegetables

to simmering beans along with salt and pepper to taste. If eating as is add

cilantro.

 

Source:

" http://www.foodtv.com, Show # PD1C14 "

Yield:

" 4 cups "

 

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Per Serving (excluding unknown items): 472 Calories; 9g Fat (15.8% calories from

fat); 26g Protein; 76g Carbohydrate; 19g Dietary Fiber; 1mg Cholesterol; 6486mg

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

Fat.

 

 

Nutr. Assoc. : 0 0 0 901094 0 0 0 0 26108