Rum-Baked Black Beans from Healthy Diabetic Recipes

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If you are unsure whether this Rum-Baked Black Beans recipe is suitable for your personal diabetic diet, please consult your doctor or a qualified nutritionalist.

“Every country possesses, it seems, the sort of cuisine it deserves, which is to say the sort of cuisine it is appreciative enough to want. I used to think that the notoriously bad cooking of the English was an example to the contrary, and that the English cook the way they do because, through sheer technical deficiency, they had not been able to master the art of cooking. I have discovered to my stupefaction that the English cook that way because that is the way they like it."

~ Waverly Root (1903-1982)

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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

“Americans can eat garbage, provided you sprinkle it liberally with ketchup, mustard, chili sauce, tabasco sauce, cayenne pepper, or any other condiment which destroys the original flavor of the dish.”
~ Henry Miller, American writer (1891-1980)

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Important Note: This Rum-Baked Black Beans recipe was located in the public domain.It is suitable' for diabetics and low carb diets solely because someone, somewhere, decided to publish them as such. I am not qualified in medicine or nutrition, so please use your own common sense when deciding which are appropriate for your particular diet.

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This Rum-Baked Black Beans Recipe may also be ideal for anyone following the Atkins diet, or seeking to reduce their carbohydrate intake for other reasons.