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Recipe

Key West Black Beans and Rice

(makes 6 servings)

1tablespoon (15 ml) olive oil
1medium, 5 ounces (150 g), yellow onion, minced
1large clove garlic, minced
115-ounce (450 g) can black beans, rinsed and well drained
1/4teaspoon (1.25 ml) ground cumin
1/4teaspoon (1.25 ml) crushed dried oregano
1bay leaf
1/2teaspoon (2.5 ml) packed light brown sugar
1/2tablespoon (7.5 ml) red wine vinegar
freshly ground pepper to taste
2cups (350 g) hot cooked rice

  1. 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.
  2. 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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Disclaimer: Diabetes is a serious disease requiring professional medical attention. The information and recipes on this site, although as accurate and timely as feasibly possible, should not be considered as medical advice, nor as a substitute for the same. All recipes and menus are provided with the implied understanding that directions for exchange sizes will be strictly adhered to, and that blood glucose levels can be affected by not following individualized dietary guidelines as directed by your physician and/or health-care-team.

Copyright © 1997-2001 Diabetic-Lifestyle.
Contact us at editors@diabetic-recipes.com