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Classic Beans and Rice

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Classic Beans and Rice

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Make it a Meal

Add these dishes to make a full meal:

Easy Corn and Black Bean Salsa

Frijoles Con Queso Dip and Chips

Mango Parfait

Wine Pairings

This recipe comes by way of the TJ Ranch in Puerto Rico.

  •   Heart-Healthy

Preparation facts

Servings: 8

Yield: 12 cups (2.8L)

Ingredients

1 lb (455g) pinto beans, uncooked

6 cups (1.4L) water

1 large onion, chopped

3 cloves garlic, minced

1/2 medium red bell pepper, chopped

1 medium ham hock

2 Tbs (30g) tomato paste

2 tsp (4g) oregano

2 tsp (4g) thyme

1/2 tsp (3mL) Tabasco sauce

2 cups (395g) rice, uncooked

Directions

Rinse beans and pick out any stones.

Soak beans overnight in water, or, if preparing the same day, place beans in a pot of water and bring to a boil. Boil for 2 minutes and then turn off heat. Soak beans in the cooking water for 1 hour.

Add all the remamining ingredients to the soaked beans, cover, and bring to a boil. Turn heat down and cook over medium heat for for 1 hour.

Remove ham hock and place on a cutting board. Cool for a few minutes. Using a sharp knife, cut away the fatty skin and remove the meat from the bone. Chop meat into small pieces and return to pot and continue to cook for 1 hour more. The liquid will have boiled down to a thick, brown sauce, and the beans should be soft, but not mushy.

Prepare rice: Place rice and water in a medium saucepan. Cover and bring to a boil. Without uncovering, reduce heat to simmer and cook for 18 minutes. Turn off heat and allow to rest for 5 minutes.

Serve beans over rice.

Nutrition facts

Serving Size 1 serving
Calories 247
Calories from Fat 13 (5%)
% Daily Value*
2%Total Fat 1g
2%Saturated Fat 0.4g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.5g
1%Cholesterol 4mg
12%Sodium 277mg
9%Potassium 317mg
17%Total Carbohydrate 50g
16%Dietary Fiber 4.1g
Sugars 2g
Sugar Alcohols 0g
16%Protein 8g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.



*The information in this newsletter is for educational use only. Do not attempt to self-diagnose or treat any condition. Please consult your healthcare practitioner if you believe you may have any of the signs or symptoms discussed above before using any of the nutrients discussed.

You should also consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.
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