Black Beans With Rice

Black Beans With Rice

A delicious Caribbean favorite that is cholesterol free and made with very little added fat.

CAL/SERV :

561

PREP TIME :

10 MINS

YIELDS :

6 SERVINGS

COOK TIME:

5 HOUR 15 MINS

INGREDIENTS
  • 1 lb dried black beans
  • 7 C water
  • 1 medium green pepper, coarsely chopped
  • 1½ C chopped onion
  • 1 Tbsp vegetable oil
  • 2 bay leaves
  • 1 clove garlic, minced
  • ½ tsp salt
  • 1 Tbsp vinegar (or lemon juice)
  • 6 C rice, cooked in unsalted water
  • 1 jar (4 oz) sliced pimento, drained
  • 1 lemon, cut into wedges

INSTRUCTIONS
  1. Pick through beans to remove bad beans. Soak beans overnight in cold water. Drain and rinse.
  2. In a large soup pot or dutch oven, stir together the beans, water, green pepper, onion, vegetable oil, bay leaves, garlic, and salt. Bring to a boil, cover, and boil for 1 hour.
  3. Reduce heat and simmer, covered, for 3 to 4 hours, or until beans are very tender. Stir occasionally and add water if needed (if water level drops below the top of the beans).
  4. Remove about ⅔ of the beans and set aside. Use a spoon to mash the remaining beans against the side of the pot. Return the set-aside beans to the pot, stir, and heat through.
  5. Remove bay leaves and stir in vinegar or lemon juice when ready to serve.
  6. Serve over rice. Garnish with sliced pimento and lemon wedges.

Nutrition (per serving):

Calories 561, Total fat 4 g, Saturated fat 1 g, Cholesterol 0 mg, Sodium 193 mg.

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute

RECIPE NAME

Here’s a great recipe for those who run at the sight of a vegetable!  Hide it with cheese, because let’s face it, just about everything tastes better with cheese.

Pro Tip: Wringing out the steamed broccoli insures the cheesy bread is crisp, not soggy.

CAL/SERV :

220

PREP TIME :

15 MINS

YIELDS :

4 SERVINGS

COOK TIME:

1 HOUR 5 MINS

INGREDIENTS
  • Extra-virgin olive oil, for baking dish
  • 4 medium zucchini
  • 2 c. ricotta
  • 1/2 c. freshly grated Parmesan, plus more for garnish
  • 1 large egg, lightly beaten
  • 1/4 c. thinly sliced basil, divided
  • 1 clove garlic, minced
  • Kosher salt
  • Freshly ground black pepper
  • 2 c. marinara
  • 1/2 c. shredded mozzarella

INSTRUCTIONS
  1. Preheat oven to 375° and grease a large baking dish with olive oil.
  2. Make the noodles: Slice two sides of each zucchini lengthwise to create two flat sides. Using a vegetable peeler, slice each zucchini into thin flat strips, peeling until you reach the center. These are your “noodles.”
  3. Make the filling: In a medium bowl, combine ricotta, Parmesan, egg, 2 tablespoons basil, garlic, and season with salt and pepper.
  4. Assemble the ravioli: Lay two strips of zucchini noodles so that they overlap lengthwise. Lay two more noodles on top, perpendicular to the first strips. You should end up with a “T” shape. Spoon about 1 tablespoon of filling in the center of the zucchini. Bring the ends of the strips together to fold over the center, working one side at a time. Turn ravioli over and place in the baking dish seam-side down. Repeat with remaining zucchini and filling. Pour marinara around zucchini and top ravioli with mozzarella.
  5. Bake until zucchini noodles are “al dente” and the cheese is melty and golden on top, 25 to 30 minutes.
  6. Top with remaining basil and Parmesan before serving.

Nutrition (per serving):

220 calories, 17 g protein, 11 g carbohydrates, 2 g fiber, 3 g sugar, 12 g fat, 7 g saturated fat, 500 mg sodium

 Courtesy of National Heart, Lung, and Blood Institute