Prep:20 min.
Cook: 1 Hour.

This recipe serves:  8    
Preparation time: 20 minutes

 

Ingredients

 

two tablespoons olive oil

one 1/2 cups diced onion

one cup diced celery

one cup diced green pepper

one jalapeño chili pepper, seeded and minced freshly ground black pepper

two cloves garlic minced one bay leaf

four cups low-sodium canned chicken or vegetable broth salt to taste

four cups steamed rice

two limes, cut into wedges

1/2 cup cilantro leaves

 

Nutrition Facts

Serving Size about one 1/2 cups
 

Amount Per Serving
 

Calories 310

Total Fat 5 g

Saturated Fat 1 g

Protein 15 g

Total Carbohydrate 53 g

Dietary Fiber 13 g

Sodium 191 mg

 

Percent Calories from Fat 14%

Percent Calories from Protein 18%

Percent Calories from Carbohydrate 67%
 

Substitute 2 15-ounce cans of drained black beans for the dry beans and omit Step

 

1.Reduce the cooking time in Step 4 to twenty minutes.

 

Cooking Instructions

 

1. Soak the beans in water overnight in the refrigerator. Drain the beans and set aside.

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2. Heat the olive oil in a four-quart pot over medium heat. Add the onion, celery, green pepper and jalapeño pepper, season lightly with black pepper and cook until the vegetables begin to soften about five minutes.

Add the garlic and cook for one more minute.

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3. Add the bay leaf, beans, and broth and bring to a boil quickly over high heat. 

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4. Lower the heat and simmer until the beans are completely tender about 40 minutes.
 

5. Remove and discard the bay leaf. Season with salt and pepper and keep warm.

 

6. Meanwhile, heat the rice in the microwave.

 

7. Serve the rice in warm bowls topped with beans and garnished with lime wedges and cilantro leaves.
 

NOTE: Do not add salt until the beans are fully cooked because salt will prevent them from becoming tender.

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