Confetti Black Beans
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Confetti Black Beans
YIELD Makes 6 servings
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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
| 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:
- 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.
- 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.
- Add onion mixture to beans; cook 15 to 20 minutes. Remove bay leaf before serving. Serve with hot sauce and garnish, if desired.
This recipe appears in:
Mexican
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 |
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