Congri Cubanodiabetic, ethnic ----FORMATTED BY LISA CRAWFORD---- ----FOR THE BEANS---- 1/2 lb red beans 1/2 green bell pepper 1 medium onion; quartered ----FOR THE SOFRITO---- 1 tablespoon olive oil 1/2 green bell pepper; seeded and diced 1 large onion; diced 4 centiliter garlic; minced 1/2 cup tomato sauce 1/2 teaspoon fresh oregano ----TO FINISH THE DISH---- 2 cup converted rice 1 bay leaf Soak the beans overnight with enough water to cover by 3 inches. Discard the soaking water. Add the green pepper, onion and 6 cups of fresh water to the bean pot, bring to a boil and turn down the heat. Cook at very low heat until beans are cooked through, about 1 1/2 to 2 hours. Drain the beans and reserve cooking liquid. This can be done ahead. (Or, open 2 cans red beans, rinse and drain). To make the sofrito, heat olive oil in a large skillet with cover. Add pepper and onion and cook for about 3 minutes. Add the garlic, tomato sauce and oregano, stir and cook for another 2 minutes. Add the rice to the skillet and stir. Add the bay leaf. Measure 4 cups of beans the bean cooking liquid and add to the rice.( if using canned beans add water) Continue to stir at high heat until it comes to a boil. Turn heat down to simmer, add cooked beans, stir very gently, cover skillet and cook for 20 minutes. Nutritional info per serving: 306 cal; 11g pro, 58g vcarb, 4g fat (11%), 1.5g fiber, 2 mg chol, 136g sodium Exchanges: .9 veg, 3.5 bread, .5meat, .5 fat Source: Adapted from Kitchen Tropicale, Miami Herald, 9/28/95 |
