nextbigloser

From EatingWell Magazine September/October 2007

Cilantro, chiles and garlic add rich flavor to kidney beans in this Puerto Rican staple. Leftovers are wonderful reheated for lunch.

Makes 8 servings, about 3/4 cup each

ACTIVE TIME: 20 minutes

TOTAL TIME: 50 minutes

EASE OF PREPARATION: Easy

1 tablespoon extra-virgin olive oil
4 cloves garlic, crushed and peeled
2 Anaheim or poblano chile peppers, finely diced
1 small onion, finely diced
1/2 cup packed finely chopped fresh cilantro, plus more for garnish
4 15-ounce cans red kidney beans, rinsed (see Dried Bean Variation)
1/2 cup tomato sauce
1/2 teaspoon dried oregano, crushed
1/4 teaspoon freshly ground pepper
1/8 teaspoon salt
1-3 cups water

Heat oil in a large saucepan or Dutch oven over medium-high heat. Add garlic, chile peppers, onion and cilantro and cook, stirring, until the onion is softened, 3 to 4 minutes. Add beans, tomato sauce, oregano, pepper and salt; stir to combine. Add 1 to 3 cups water. (Usually the beans are covered by at least 1 inch of water. The more “wet” you like your beans, the more water you should add.) Bring to a boil. Reduce heat and simmer, stirring occasionally, for 30 minutes. Serve sprinkled with cilantro, if desired.

Dried Bean Variation:
To use dried beans instead of canned beans, sort 1 pound red kidney beans, discarding any debris. overnight soak: Rinse beans and place in a large bowl. Cover with cold water and let soak for at least 8 hours or overnight; drain. quick soak: Rinse beans and place in a large pot. Cover with water and bring to a boil.


NUTRITION INFORMATION: Per serving: 221 calories; 3 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 38 g carbohydrate; 12 g protein; 15 g fiber; 616 mg sodium; 691 mg potassium.
Nutrition bonus: Vitamin C (50% daily value), Folate (30% dv), Potassium (20% dv), Iron (17% dv).
1 1/2 Carbohydrate Servings



Exchanges: 2 starch, 2 very lean meat


MAKE AHEAD TIP: Cover and refrigerate for up to 2 days.

__________________
Kim
AKA CelebrityBear
Height 5' 8"
286/216/140
Highest/Current/Goal

Approval: Nov. 16th 2007
Surgery: Jan. 07th 2008
TT Gym Rat #85


"You laugh at me because I am different, but I laugh at you because you are all the same."



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