*NOTES: Beans: Place 1 c of dry red beans, 6 mashed garlic cloves and enough water to cover in a pressure cooker and cook for 15 to 20 minutes. Do not add salt as it will toughen beans. Rice: Converted rice works best. It can be made in the rice cooker if you prefer, but watch the water rice ratio and cooking time; the rice needs to be firm, not sticky. Heat the oil in a heavy pot and saute onion until lightly golden. Add the cooked beans and liquid, Stir gently and continuously over low heat for about 5 minutes; the beans should remain whole not mashed. Add the cooked rice and continue to stir for about 10 minutes. Taste and add a little salt if desired. Nutritional info per serving: 284 cal; 10g pro, 45g carb, 8g fat(24%), 2.5g fiber, 0 chol, 7mg sodium Exchanges: 1.5 veg, 2.3 bread, .5 meat, 1.4 fat Source: Kitchen Tropicale, Miami Herald, 9/28/95 Posted to MM-Recipes Digest V3 #225 Date: 18 Aug 96 20:02:37 EDT From: "Lisabeth Crawford (Pooh)" <104105.1416@CompuServe.COM>
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|Serving Size: 1 Serving (234g)|
|Recipe Makes: 4|
|Calories from Fat: 47 (18%)|
|Amt Per Serving||% DV|
|Total Fat 5.2g||7 %|
|Saturated Fat 0.5g||2 %|
|Monounsaturated Fat 3g|
|Polyunsanturated Fat 1.6g|
|Cholesterol 0mg||0 %|
|Sodium 5mg||0 %|
|Potassium 520.7mg||14 %|
|Total Carbohydrate 45.4g||13 %|
|Dietary Fiber 8.7g||35 %|
|Sugars, other 36.7g|
|Protein 10.7g||15 %|
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Calories per serving: 267
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