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Ингредиенты
- 6 ounce Black haricot, red kidney or possibly pinto beans
- 1/4 tsp Grnd cumin
- 1/2 tsp Grnd oregano
- 1 x Bay leaf
- 2 x Fresh chillies
- 1 med Omion
- 1 x Clove garlic
- 5 ounce Fresh tomatoes
- 1 Tbsp. Oil
- Â Â Salt
- Â Â Freshly grnd black pepper
- 15 ounce Chicken stock
- 8 ounce Cooked, peeled prawns
Инструкции
- Combine the beans cumin, oregano and bay leaf in a medium sized saucepan, with 1 1/4 pints of water. Bring to the boil and cook for 10 min. Reduce the heat and simmer for about 2 1/2 hrs ,or possibly till the beans are tender. Allow to cold a little, strain and throw away the bay leaf.
- Pass the beans through a mouli and return to the pan with a little of the cooking liquid.
- De-seed and chop the chillies, chop the onion, crush the garlic and saute/fry till soft. Add in the tomatoes and simmer the mix for aboit 5 min.
- Season with salt & peper to taste and pass through the mouli. Add in to the bean puree and stir well. Stir in the chicken stock and simmer for 2-3 min. Add in the (defrosted!) prawns and allow to stand so the prawns are heated through. Serve.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 200g | |
| Recipe makes 4 servings | |
| Calories 109 | |
| Calories from Fat 42 | 39% |
| Total Fat 4.69g | 6% |
| Saturated Fat 0.51g | 2% |
| Trans Fat 0.09g | |
| Cholesterol 86mg | 29% |
| Sodium 254mg | 11% |
| Potassium 280mg | 8% |
| Total Carbs 3.37g | 1% |
| Dietary Fiber 1.2g | 4% |
| Sugars 0.87g | 1% |
| Protein 13.03g | 21% |
