Key West Black Beans and Rice

Key West Black Beans and Rice

(makes 6 servings)

1 tablespoon (15 ml) olive oil
1 medium, 5 ounces (150 g), yellow onion, minced
1 large clove garlic, minced
1 15-ounce (450 g) can black beans, rinsed and well drained
1/4 teaspoon (1.25 ml) ground cumin
1/4 teaspoon (1.25 ml) crushed dried oregano
1 bay leaf
1/2 teaspoon (2.5 ml) packed light brown sugar
1/2 tablespoon (7.5 ml) red wine vinegar
freshly ground pepper to taste
2 cups (350 g) hot cooked rice

  1. Heat oil in a heavy skillet over medium-low heat. Add onion and garlic. Sauté, stirring often, until onion is soft but not browned, about 4 minutes. Stir in remaining ingredients except cooked rice. Simmer for 5 minutes. Discard the bay leaf.
  2. To serve, divide beans and sauce between 6 heated serving plates. Pack 1/3 cup of the hot cooked rice into a mold. Unmold onto the beans and serve at once.

Per serving: 140 calories (18% calories from fat), 5 g protein, 3 g total fat (0.4 g saturated fat), 24 g carbohdyrate, 4 g dietary fiber, 0 cholsterol, 162 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (bread/strch), 1/2 fat