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RECIPE: rum-baked black beans ....lf + exc

Posted by Filus (pnare@msn.com) on
Fri, Sep 20, 02 at 23:53

RUM-BAKED BLACK BEANS

Serves: 6 (Makes 4 cups)
Source: The New Family Cookbook for People with Diabetes

INGREDIENTS

- 1-1/4 cups dried black beans (1/2 pound)
- 3/4 cup chopped onion
- 1 cup finely chopped celery
- 2/3 cup chopped carrot
- 2 cloves garlic, minced
- 1 small bay leaf
- 2 tablespoons chopped fresh parsley
- 3/4 teaspoon dried thyme
- 1/4 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 1 tablespoon margarine
- 2 tablespoons dark rum
- 1 orange, cut into 6 wedges

DIRECTIONS

Rinse the beans. Cover with water and soak overnight; drain.

Place the beans, 3 cups water, the onion, celery, carrot,
garlic, bay leaf, parsley, thyme, salt, and pepper in a large
pot. Bring to a boil; cover and simmer 1 hour.

Preheat the oven to 325 degrees F.

Transfer the beans and the liquid in the pot to a bean pot or
a 1-1/2-quart casserole prepared with nonstick pan spray. Stir
in the margarine and rum. Cover and bake for 2 hours. Remove
the cover and bake 30 minutes longer.

Serve topped with orange wedges.

Nutritional Information Per Serving: (2/3 cup)Calories: 187, Fat: 3g, Cholesterol: 0mg, Sodium: 147mg, Carbohydrate: 33g, Dietary Fiber: 8g, Sugars: 6g, Protein: 10g ++++ Diabetic Exchanges: 2 Starch, 1 Vegetable


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