Black beans & rice (genie)

 
                         BLACK BEANS & RICE (GENIE)
 
 Recipe By     : 
 Serving Size  : 6    Preparation Time :0:00
 Categories    : Diabetic                         Main Dish
                 Vegetarian
 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
                         Ingredients
   16       oz           (1) pkg dried black beans
    1       md           Size green pepper -- chopped
      1/4   c            Onion -- divided chopped
    2 1/2   c            Qts water -- divided
    2       cl           Garlic -- minced
      1/2   ts           Dried whole oregano
      1/4   ts           Ground cumin
    3       tb           Vinegar
    1       t            Salt
    3       c            Rice -- cooked hot
                         -cooked without salt/fat
 
   Sort and wash beans.  Combine beans, green pepper, and
   2 tb onion in a large Dutch Oven.  Cover with 6 cups
   of water, and soak overnight. Add remaining 4 cups
   water to Dutch oven; cover and bring to a boil. Reduce
   heat, and simmer 2 1/2 hrs or until beans are tender.
   Combine remaining 2 tb onion, garlic, oregano, and
   cumin in a small bowl; mash mixture, using a fork.
   Stir in vinegar. Add vinegar mixture and salt to
   beans. Simmer, uncovered, an additional 20 minutes.
   Serve over hot cooked rice.
   
   From: All New Cookbook For Diabetics And Their
   Families Each serving amount: 1 cup beans over 1/2 cup
   rice
   
   Exchanges: 2 Starch, 1 Vegetable; Chol: 0 mg;
   Calories: 179 Carbo: 36 gm; Protein: 8 gm; Fat: Tr.;
   Fiber: Tr.; Sodium: 424 mg
   
   Reformated 4 you and yours via Nancy O'Brion and her
   Meal-Master. (from Jungle.Boy via GEnie)
  
 
 
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