Island Red Beans (Habichuelas Coloradas Grandes)

Preparation

1. Heat oil in a large saucepan or Dutch oven over medium-high heat. Add garlic, chile peppers, onion and cilantro and cook, stirring, until the onion is softened, 3-4 minutes. Add beans, tomato sauce, oregano, pepper and salt; stir to combine.
2. Add 1-3 cups water. (Usually the beans are covered by at least 1 inch of water. The more “wet” you like your beans, the more water you should add.) Bring to a boil. Reduce heat and simmer, stirring occasionally, for 30 minutes.
3. Serve sprinkled with cilantro, if desired.

Tips

Dried Bean Variation: To use dried beans instead of canned beans, sort 1 pound red kidney beans, discarding any debris. overnight soak: Rinse beans and place in a large bowl. Cover with cold water and let soak for at least 8 hours or overnight; drain. quick soak: Rinse beans and place in a large pot. Cover with water and bring to a boil.

Recipe Nutrition:

Per serving: 221 calories; 3 g fat (0 g saturated fat, 1 g mono unsaturated fat); 0 mg cholesterol; 38 g carbohydrates; 12 g protein; 15 g fiber; 616 mg sodium; 690 mg potassium

Nutrition Bonus: Vitamin C (50% daily value), Folate (30% dv), Potassium (20% dv), Iron (17% dv).

1 1/2 Carbohydrate Servings

Exchanges: 2 starch, 2 very lean meat

Contributed by: EatingWell.com