Cuban Black Beans With Brown Rice
|Dried black beans||16 Ounce|
|Water||2 Cup (32 tbs)|
|Olive oil||2 Teaspoon|
|Chopped onion||1 Cup (16 tbs)|
|Green pepper||1 Medium|
|Dried red pepper||1|
|Garlic||1 Clove (5 gm)|
|Water||1 1⁄2 Quart|
|Cooked brown rice||4 Cup (64 tbs)|
|Plain low fat yogurt||8 Ounce|
|Chopped green onion||1⁄4 Cup (4 tbs)|
Sort and wash beans; place in a medium saucepan.
Add 2 cups water; bring to a boil.
Cover, remove from heat, and let stand 1 hour.
Drain beans, and set aside.
Coat a large skillet with cooking spray; add oil, and place over medium heat until hot.
Add onion and green pepper, and saute until tender.
Add bay leaf, red pepper, garlic, and salt; cook one minute, stirring consrantly.
Remove from heat, and set aside.
Add 1 1/2 quarts water to reserved beans in saucepan, and bring to a boil.
Reduce heat, and simmer, uncovered, 1 hour.
Stir in onion mixture, and continue to simmer, uncovered, 1 1/2 hours or until beans are tender.
Remove and discard bay leaf and red pepper pod.
Serve 2/3 cup black beans over1/2 cup brown rice.
Top with 2 tablespoons yogurt, and sprinkle green onion over top.
Serving size: Complete recipe
Calories 2772 Calories from Fat 233
% Daily Value*
Total Fat 27 g41.6%
Saturated Fat 6.8 g34%
Trans Fat 0 g
Cholesterol 13.6 mg4.5%
Sodium 2142.1 mg89.3%
Total Carbohydrates 510 g170%
Dietary Fiber 90.6 g362.3%
Sugars 37.4 g
Protein 132 g264.8%
Vitamin A 58.2% Vitamin C 264%
Calcium 115.1% Iron 163.9%
*Based on a 2000 Calorie diet