For those of you who have been following my column, you probably know that I am a transplanted Yankee. One of the things I miss about Boston is the diversity and the exchange of foods and different cultures. I want to share with you a scrumptious, nutritional and low fat recipe for Portuguese beans and rice that I had misplaced, but thankfully I found at http://www.recipezaar.com.
I’m on a mission this year to improve my diet and stay in shape. If you have any low fat recipes (they must be delicious!) please send them to me and I will post them. Together we can be Winners at life!
Stay Blessed!
Joyce
Jagacida (Jag) - Beans and Rice from Cape Verde Recipe #134997
by justcallmetoni
© 2007 Recipezaar. All Rights Reserved. http://www.recipezaar.com
12 servings 42 min 12 min prep
2 tablespoons oil
1 medium onion
3 cups rice
6 cups water
1 (15 ounce) can kidney beans
1 tablespoon smokey paprika
2 bay leaves
salt
pepper
1. Cut up onions in a 2 quart pan and simmer until golden brown in oil.
2. Add 6 cups of water to onions, paprika, and bay leaves. Season with salt and pepper to taste.
3. Bring to a boil and add 3 cups of rice. Lower heat, add beans (), cover pan and simmer for 25 minutes or until water is absorbed and rice is cooked.
4. Turn off stove and let stand.
© 2007 Recipezaar. All Rights Reserved. http://www.recipezaar.com
Nutrition Facts
Calculated for 1 serving (214g)
Recipe makes 12 servings
Calories 230
Calories from Fat 25 (11%)
Amount Per Serving %DV
Total Fat 2.8g 4%
Saturated Fat 0.4g 2%
Polyunsat. Fat 1.4g
Monounsat. Fat 0.8g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 108mg 4%
Potassium 152mg 4%
Total Carbohydrate 45.1g 15%
Dietary Fiber 2.5g 10%
Sugars 1.1g
Protein 5.2g 10%
Vitamin A 304mcg 6%
Vitamin B6 0.1mg 6%
Vitamin B12 0.0mcg 0%
Vitamin C 1mg 2%
Vitamin E 0mcg 1%
Calcium 21mg 2%
Magnesium 29mg 7%
Iron 2mg 15%
Alcohol 0.0g Caffeine 0.0mg
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