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Old 11-24-2013, 07:22 AM   #1
Dottie's Avatar
Join Date: Sep 2000
Location: S.E. Texas Gulf Coast
Posts: 12,984
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WOE: ADF mostly Paleo
Black Beans and Rice (very low-fat)

Black Beans and Rice (very low-fat)

1 cup Black Beans, Dried
1 cup Minute Instant Whole Grain Brown Rice
1/2 cup Yellow Onions - Diced
1 cup shredded carrots
1 cup Chopped Celery
3 clove Garlic, sliced
1 cup Ro-tel
1 cup Chicken Broth 99% Fat Free
1/4 cup Cilantro, chopped
1 tbsp salt and pepper


Soak the dry beans in 6 cups cold water overnight. Drain well, add fresh water* and 3/4tsp salt. Cook until tender (time varies greatly from 1 hour to 2+ hours).
When they're nearly soft (judge about 15-20 minutes left in cooking time) add everything except the rice and cilantro and bring to a simmer until the beans are soft, then add the rice and cilantro. Bring to a boil, cover and cook according to the rice cooking directions. Fluff lightly, adjust the salt and pepper and serve.

*You want to just keep the beans covered so that when you add the rest of the liquids(broth and tomatoes) it's not too soupy. Add more water as they cook as it's needed, but just enough to keep them covered.

Nutrition Facts
Servings: 6
Calories 144
Total Fat 0.51g
Saturated Fat 0.01g
Cholesterol 0.83mg
Sodium 944.56mg
Total Carbohydrate 28.61g
Dietary Fiber 7.95g
Sugars 3.79g
Protein 6.18
https://www.supertracker.usda.gov/default.aspx <--FDA tracking tools
http://ndb.nal.usda.gov/ <--FDA nutritional counts

http://www.onlineconversion.com/ <-- cooking and other conversions

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