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Haitian Black Beans

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Ingredients
  Chopped onion 2 Tablespoon
  Chopped seeded tomato 2 Tablespoon
  Chopped green bell pepper 2 Tablespoon
  Chopped seeded mild chili pepper 1 1⁄2 Teaspoon
  Olive oil 1⁄2 Teaspoon
  Canned black turtle beans 4 Ounce, drained, rinsed, divided
  Diced boiled ham 1⁄2 Ounce
  Pepper 1 Dash
  Hot cooked long grain rice 1 Cup (16 tbs)
Directions

1. In shallow 1-quart microwavable casserole combine onion, tomato, bell pepper, chili pepper, and oil and stir to coat. Microwave on High (100%) for 1 minute, until onion is softened.
2. Using a fork, mash 2 ounces beans. Add mashed and whole beans, 1/3 cup water, the ham, and pepper to onion mixture and stir to combine. Cover and microwave on High for 7 minutes, stirring once every 2 minutes, until flavors blend.
3. Serve over rice.

Recipe Summary

Difficulty Level: 
Easy
Cuisine: 
Caribbean
Course: 
Snack
Method: 
Microwaving
Ingredient: 
Bean
Interest: 
Healthy

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Average: 2.8 (2 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 348 Calories from Fat 42

% Daily Value*

Total Fat 5 g7.3%

Saturated Fat 0.7 g3.5%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 467 mg19.5%

Total Carbohydrates 62 g20.6%

Dietary Fiber 9.8 g39.1%

Sugars 3.2 g

Protein 14 g28.8%

Vitamin A 9% Vitamin C 80.6%

Calcium 5% Iron 15.8%

*Based on a 2000 Calorie diet

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Haitian Black Beans Recipe