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Black Beans 'n' Rice Recipe

"A co-worker who was born in Cuba helped me perfect the recipe for this hearty dish," reports Helen Simms of Lyons, Michigan. "Now it's one of our family's favorites. It's also a great way to use up leftover holiday ham."

This recipe is:

Diabetic Friendly

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Black Beans 'n' Rice Recipe

Prep: 20 min. + standing Cook: 1-1/2 hours

Yield: 12 Servings

20 90 110

Ingredients

1 pound dried black beans, rinsed
7 cups water
1 cup diced fully cooked lean ham
5 garlic cloves, minced
1-1/4 teaspoons pepper
1-1/4 teaspoons ground cumin
1 teaspoon salt
1 bay leaf
1/2 teaspoon liquid smoke, optional
4 cups chicken broth
2 cups uncooked long grain rice
1 tablespoon red wine vinegar
2 teaspoons olive oil
3/4 cup shredded reduced-fat cheddar cheese
3/4 cup chopped sweet red pepper
2 tablespoons chopped jalapeno peppers

Directions

Place beans in a Dutch oven or soup kettle; add water to cover by 2 in. Bring to a boil; for 2 minutes. Remove from the heat; cover and let stand for 1 hour. Drain and rinse beans, discarding liquid.
Return to the pan. Add 7 cups water, ham, garlic, pepper, cumin, salt, bay leaf and liquid smoke if desired. Bring to a boil. Reduce heat; cover and simmer for 1-1/2 hours or until beans are tender.
Meanwhile, in a saucepan, bring broth and rice to a boil. Reduce heat; cover and simmer for 20 minutes or until rice is tender.
Just before serving, discard bay leaf from bean mixture; add vinegar and oil. Serve over rice. Sprinkle each serving with 1 tablespoon cheese, 1 tablespoon red pepper and 1 teaspoon jalapenos. Yield: 12 servings.

Editor's Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Nutritional Analysis: One serving (1 cup bean mixture with 1/2 cup rice) equals 324 calories, 5 g fat (2 g saturated fat), 12 mg cholesterol, 843 mg sodium, 53 g carbohydrate, 7 g fiber, 17 g protein. Diabetic Exchanges: 3 starch, 1 meat, 1 vegetable.

Originally published as Black Beans 'n' Rice in Taste of Home April/May 2001, p17

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Black Beans 'n' Rice

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Reviewed on Sep. 28, 2009 by brokenmranch

My grandchildren come to visit me from out of state and this is the first thing they request I make. Ty for the wonderful recipe.

Reviewed on Aug. 04, 2009 by pstarkoski

I made these for a party this weekend....they are great. I am making them again for dinner tonight because we hardly got any at the party! I made up a 10-oz. package of yellow rice instead of using the chicken broth/regular rice in the recipe.