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Black Beans and Rice

Black Beans and Rice

Food weight: 2.0

 

Ingredients:

Yield: 4 servings

·      1 tablespoon extra virgin olive oil
·      3 tablespoons chopped red onion
·      2 garlic cloves, mashed
·      1 can (15 ounces) black beans, rinsed and drained
·      ½ cup reduced sodium chicken broth
·      1 tablespoon balsamic vinegar
·      ¼ teaspoon ground cumin
·      ¼ teaspoon dried oregano
·      Dash fresh lemon juice
·      Dash cayenne pepper

Directions:

In a saucepan, sauté onion and garlic in olive oil for 5 minutes until onion is wilted. Add remaining ingredients and simmer for 15 minutes, stirring occasionally. Serve over ½ cup cooked rice.

Nutritional Information Per Serving (1/4 of recipe and ½ cup cooked brown rice):
Food weight: 2.0, Calories: 210, Fat: 4 g, Cholesterol: 0 mg, Sodium: 294 mg,
Carbohydrate: 39 g, Dietary Fiber: 7 g, Sugars: 2 g, Protein: 7 g

 

Recipe Sources: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006;$13.95US/$17.95CAN; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D. To learn more about this book please visit CholesterolDownBook.com.

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