Rum-Baked Black Beans from Healthy Diabetic Recipes

Rum-Baked Black Beans Recipe

Recipe Ingredients:

1 1/4 cups dried black beans
3/4 cup chopped onions
1 cup finely-chopped celery
2/3 cup chopped carrot
2 garlic cloves, minced
1 small bay leaf
2 tbsp chopped fresh parsely
3/4 tsp dried thyme
1/4 tsp salt
1/2 tsp freshly-ground black pepper
1 tbsp margarine
2 tbsp dark rum
1 orange, cut into 6 wedges

Recipe Instructions:

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.

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.

This recipe yields 6 servings. Serving size: 2/3 cup.

Exchanges Per Serving: 2 Starch, 1 Vegetable.

Nutrition Facts: Calories 187; Calories from Fat 23; Fat 3g; Saturated Fat 1g; Cholesterol 0mg; Sodium 147mg; Carbohydrates 33g; Dietary Fiber 8g; Sugars 6g; Protein 10g.

Comments: Rum adds a rich, fragrant flavor to these beans, and the orange wedge garnishes add a bright accent to their deep color.

Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"09-19-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2002"

Servings: 6

"Enchant, stay beautiful and graceful, but do this, eat well. Bring the same consideration to the preparation of your food as you devote to your appearance. Let your dinner be a poem, like your dress."

~ Charles Pierre Monselet

 

:: TOP ::