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Black Beans And Rice With Baked Plantains

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  Ripe plantain 2 Medium
  Vegetable cooking spray 1 Tablespoon
  Finely chopped onion 1⁄2 Cup (8 tbs)
  Finely chopped green pepper 1⁄2 Cup (8 tbs)
  Minced garlic 1 Tablespoon, minced
  Canned black beans 3 Cup (48 tbs), drained
  Cooked brown rice 3 Cup (48 tbs), cooked without salt or fat
  Minced fresh cilantro 1 Cup (16 tbs)
  Low sodium worcestershire sauce 1 Tablespoon
  Ground red pepper 1⁄2 Teaspoon
  Water 1⁄4 Cup (4 tbs)
  Firmly packed brown sugar 3 Tablespoon
  Lime juice 1 Tablespoon
  Ground cinnamon 1⁄4 Teaspoon

Rinse plantains, and pat dry; trim ends.
Cut a length wise slit just through the skin of each plantain; place on a baking sheet lined with aluminum foil.
Bake at 375° for 35 minutes or until plantains are tender.
Remove from oven, and let cool.
Peel and cut diagonally into 1/2-inch-thick slices.
Set aside.
Coat a large nonstick skillet with cooking spray.
Place over medium-high heat until hot.
Add onion, green pepper, and garlic; saute 5 minutes or until tender.
Stir in beans and next 4 ingredients; cook 2 minutes or until thoroughly heated, stirring frequently.
Transfer black bean mixture to a serving platter, and keep warm.
Combine water, brown sugar, lime juice, and cinnamon in a medium nonstick skillet.
Bring to a boil; reduce heat, and simmer until sugar dissolves, stirring frequently.
Add plantain slices, turning to coat.
Cook 2 minutes or until thoroughly heated, stirring gently.
Spoon plantain slices and sugar mixture over black bean mixture.

Recipe Summary

Difficulty Level: 
Main Dish

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Average: 4.2 (17 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1835 Calories from Fat 155

% Daily Value*

Total Fat 22 g34.4%

Saturated Fat 2.9 g14.3%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 2530.8 mg105.4%

Total Carbohydrates 354 g118.2%

Dietary Fiber 49 g196%

Sugars 91.2 g

Protein 52 g104.3%

Vitamin A 94% Vitamin C 391.2%

Calcium 106.7% Iron 64.7%

*Based on a 2000 Calorie diet


Black Beans And Rice With Baked Plantains Recipe