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Posts : 320
Join date : 2009-04-27
Age : 61
Location : South Carolina

PostSubject: FRIJOLES COCIDOS   Tue May 26, 2009 1:14 pm


Yield: 4-1/2 cups (6 servings)


- 1-3/4 cup dried pinto beans (12 ounces)
- 1-1/4 cups chopped onion
- 3 cloves garlic, minced
- 2 teaspoons ground cumin
- 1 tablespoon olive oil
- 1/2 cup chopped green bell pepper
- 1/2 teaspoon ground coriander
- 1 teaspoon salt
- 1/4 teaspoon freshly ground pepper


Wash and pick over the beans. Cover them with water
and soak for 4 hours or overnight; drain.

Cover the beans with fresh water in a large saucepan.
Bring to a boil; reduce the heat. Cover and simmer for
1 to 1-1/2 hours, or until the beans are tender.

In a medium skillet, saute the onion, garlic, and
cumin in the oil for 4 minutes. Add the green pepper
and saute 5 minutes longer.

Drain the beans; reserve 1/2 cup liquid. Mash the beans
with the reserved liquid; add the sauteed vegetables,
the coriander, salt, and pepper. Mix well.

Nutritional Information Per Serving (3/4 cup):
Calories: 232, Fat: 3 g, Cholesterol: 0 mg, Sodium: 395 mg,
Carbohydrate: 40 g, Dietary Fiber: 14 g, Sugars: 5 g, Protein: 12 g
Diabetic Exchanges: 2-1/2 Starch, 1 Very Lean Meat
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