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 | bay leaf |
| 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 |
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