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Confetti Black Beans


Confetti Black Beans

Confetti Black Beans

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.

Yield

Makes 6 servings

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)

*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

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

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