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Ингредиенты
- 5 1/2 tsp coriander seed
- 1 tsp black peppercorns
- 3/4 tsp cumin seed
- 1 Tbsp. butter or possibly margarine
- 1 c. chopped onion
- 3 x fresh jalapeno chilies - (to 4) stemmed, chopped (1 1/2 to 2 ounce total)
- 1 Tbsp. chopped fresh ginger
- 5 1/2 tsp chopped garlic
- 1/2 c. tomato paste
- 3 can kidney beans - (15 ounce ea) rinsed, liquid removed
- 1/2 c. lowfat milk
- 1/2 c. half-and-half (light cream) Salt to taste
- 3 Tbsp. chopped fresh cilantro
Инструкции
- In a 3- to 4-qt pan over medium heat, combine coriander seed, peppercorns, and cumin seed. Shake pan often till mix is aromatic and seeds are slightly browner, about 6 min.
- In a blender or possibly spice grinder, whirl or possibly grind spice mix to a fine pwdr.
- In a 3- to 4-qt pan over medium-high heat, heat butter. Add in onion, chilies, ginger, and garlic; stir often till onion is lightly browned, 5 to 7 min.
- Add in tomato paste and grnd spices. Stir till spices are fragrant, 1 to 2 min.
- Add in beans, 1 c. water, and lowfat milk. Bring to a boil, stirring often. Reduce heat, cover, and simmer till beans are warm and sauce coats spoon thickly, 6 to 8 min.
- Stir in half-and-half. Add in salt to taste. If making up to 1 day ahead, cover and chill; to hot, stir in pan over medium heat till steaming. Pour into a bowl and garnish with cilantro.
- This recipe yields 6 to 8 servings.
- Comments: You can use pinto beans instead of kidney beans.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 334g | |
| Recipe makes 6 servings | |
| Calories 292 | |
| Calories from Fat 56 | 19% |
| Total Fat 6.39g | 8% |
| Saturated Fat 3.18g | 13% |
| Trans Fat 0.0g | |
| Cholesterol 14mg | 5% |
| Sodium 917mg | 38% |
| Potassium 928mg | 27% |
| Total Carbs 45.22g | 12% |
| Dietary Fiber 14.9g | 50% |
| Sugars 9.26g | 6% |
| Protein 15.49g | 25% |
