Black Beans And Rice With Baked Plantains
|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.
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.
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