Key West Black Beans and Rice
(makes 6 servings)
|1||tablespoon (15 ml) olive oil|
|1||medium, 5 ounces (150 g), yellow onion, minced|
|1||large clove garlic, minced|
|1||15-ounce (450 g) can black beans, rinsed and well drained|
|1/4||teaspoon (1.25 ml) ground cumin|
|1/4||teaspoon (1.25 ml) crushed dried oregano|
|1/2||teaspoon (2.5 ml) packed light brown sugar|
|1/2||tablespoon (7.5 ml) red wine vinegar|
|freshly ground pepper to taste|
|2||cups (350 g) hot cooked rice|
- Heat oil in a heavy skillet over medium-low heat. Add onion and garlic. Sauté, stirring often, until onion is soft but not browned, about 4 minutes. Stir in remaining ingredients except cooked rice. Simmer for 5 minutes. Discard the bay leaf.
- To serve, divide beans and sauce between 6 heated serving plates. Pack 1/3 cup of the hot cooked rice into a mold. Unmold onto the beans and serve at once.
|Per serving:||140 calories (18% calories from fat), 5 g protein, 3 g total fat (0.4 g saturated fat), 24 g carbohdyrate, 4 g dietary fiber, 0 cholsterol, 162 mg sodium|
|Diabetic exchanges:||1 1/2 carbohydrate (bread/strch), 1/2 fat|