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Frijoles negros caribeños
Prep15min
Total1hr10min
Ingredientes12
Porciones5
Ingredientes
4 1/2tazas de agua
1 1/2tazas frijoles negros secos*
1cucharada de aceite de canola
1papaya mediana, pelada, sin semillas y cortada (cerca de 1 1/2 tazas)
1pimiento rojo pequeño, finamente picado (1 taza)
1/2taza de cebolla roja finamente picada (cerca 1/2 mediana)
1/2taza de jugo de naranja
1/4de taza de jugo de lima
2cucharadas de cilantro fresco picado
1/2cucharadita de pimienta roja molida (de cayena)
2dientes de ajo finamente picados
2 1/2tazas de arroz cocinado caliente
Instrucciones
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1
En una sartén de 2 cuartos calienta agua y los frijoles hasta que hiervan. Hierve sin cubrir por 2 minutos; reduce el calor. Cubre y cocina a fuego lento por 45 minutos, revolviendo ocasionalmente, hasta que los frijoles estén tiernos; escúrrelos.
2
En una sartén de 10 pulgadas, calienta el aceite a fuego medio. Cocina los ingredientes restantes excepto el arroz, por cerca de 5 minutos, revolviendo ocasionalmente, hasta que el pimiento rojo esté crocante y tierno. Agrega los frijoles. Cocina por cerca de 5 minutos o hasta que esté caliente. Sirve con arroz.
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Información Nutricional
Porción:1 Porción
Calorías
370
Calorías derivadas de la grasa
35
Grasa total
4g
6%
Grasa saturada
1/2g
3%
Grasas trans
0g
Colesterol
0mg
0%
Sodio
15mg
1%
Potasio
750mg
22%
Carbohidratos totales
67g
22%
Fibra dietética
14g
56%
Azúcares
9g
Proteína
15g
% Valor Diario*:
Vitamina A
30%
30%
Vitamina C
70%
70%
Calcio
8%
8%
Hierro
25%
25%
Intercambios:
1/2 Almidón; 1/2 Fruta; 3 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1/2 Grasa;
Selección de carbohidratos
4 1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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Add something citrusy to your family’s dinner! Serve black beans cooked with papaya over rice - perfect for Island cuisine.
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