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Post by marlaoh on Nov 1, 2004 8:21:22 GMT -6
Diabetic FRIJOLES COCIDOS Yield: 4-1/2 cups (6 servings)
- 1-3/4 cup dried pinto beans (12 ounces) - 1-1/4 cups chopped onion - 3 cloves garlic, minced - 2 teaspoons ground cumin - 1 tablespoon olive oil - 1/2 cup chopped green bell pepper - 1/2 teaspoon ground coriander - 1 teaspoon salt - 1/4 teaspoon freshly ground pepper
Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.
Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.
In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.
Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.
Nutritional Information Per Serving (3/4 cup): Calories: 232, Fat: 3 g, Cholesterol: 0 mg, Sodium: 395 mg, Carbohydrate: 40 g, Dietary Fiber: 14 g, Sugars: 5 g, Protein: 12 g Diabetic Exchanges: 2-1/2 Starch, 1 Very Lean Meat
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