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Confetti Black Beans
Yield: Makes 6 servings
Originally from South America, black beans are also called turtle beans or frijoles negros, their Spanish name. Low in fat, calories and sodium and cholesterol free, black beans are a near-perfect food. Just serve over rice to form a complete protein food source.
Ingredients:
*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes. 1
cup dried black beans
3
cups water
1
can (about 14 ounces) reduced-sodium chicken broth
1
bay leaf
1-1/2
teaspoons olive oil
1
medium onion, chopped
1/4
cup chopped red bell pepper
1/4
cup chopped yellow bell pepper
2
cloves garlic, minced
1
jalapeño pepper,* finely chopped
1
large tomato, seeded and chopped
1/2
teaspoon salt
1/8
teaspoon black pepper
Hot pepper sauce (optional)
Preparation:
1.
Sort and rinse black beans. Cover with water. Soak overnight; drain. Place beans and chicken broth in large saucepan; bring to a boil over high heat. Add bay leaf. Reduce heat to low; cover and simmer about 1-1/2 hours or until beans are tender.
2.
Heat oil in large skillet over medium heat. Add onion, bell peppers, garlic and jalapeño pepper; cook 8 to 10 minutes or until onion is tender, stirring frequently. Add tomato, salt and black pepper; cook 5 minutes.
3.
Add onion mixture to beans; cook 15 to 20 minutes. Remove bay leaf before serving. Serve with hot sauce and garnish, if desired.
Nutritional Information:
| Serving Size: 1/2 cup | |
| Sodium | 209 mg |
| Protein | 8 g |
| Fiber | 6 g |
| Carbohydrate | 24 g |
| Saturated Fat | <1 g |
| Total Fat | 2 g |
| Calories from Fat | 14 % |
| Calories | 146 |
Dietary Exchange:
| Fat | 1/2 |
| Meat | 1/2 |
| Starch | 1-1/2 |
This recipe appears in:
Mexican
