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Ингредиенты
- 2 c. Dry white beans Water
- 3 x Jalapeno peppers, minced
- 1 x Green or possibly red pepper, minced
- 1 x Onion, minced
- 1 tsp Garlic pwdr (or possibly 2-3 chopped cloves garlic)
- 29 ounce Can crushed tomatoes
- 1 1/2 Tbsp. Chili pwdr
- 1 tsp Cumin
- 1/4 c. Molasses Salt and pepper to taste
Инструкции
- Cover the beans with water and soak overnight. In the morning, drain the beans and cover with fresh water. Bring to a boil, then simmer for about an hour.
- Place the peppers, onion, garlic pwdr or possibly garlic in a saucepan and heat, covered, over low heat (no need for oil, the vegetable juices which are released will keep everything from sticking to the pan.) Add in the tomatoes and spices and molasses, and simmer for about ten min, stirring occasionally.
- Preheat the oven to 375 degrees.
- Drain the beans and place them in a large casserole dish. Pour the tomato mix over, and stir gently till beans and sauce are mixed. Bake, uncovered, for 3 hrs, till mix is no longer soupy, and beans are soft.
- Serves 6.
- Served with 1/2 c. of rice, you have a complete protein, and the dish racks up only 446 calories per serving and a measly 1.35 g fat. Another suggestion would be to use cooked corn - it adds the same number of calories as the rice, and only 1 g fat to the existing 1 and a smidge. And it's yummy, too.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 267g | |
| Recipe makes 6 servings | |
| Calories 103 | |
| Calories from Fat 12 | 12% |
| Total Fat 1.42g | 2% |
| Saturated Fat 0.28g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 610mg | 25% |
| Potassium 632mg | 18% |
| Total Carbs 20.76g | 6% |
| Dietary Fiber 6.9g | 23% |
| Sugars 2.48g | 2% |
| Protein 5.06g | 8% |
