Ingredientes
-
4 1/2
tazas de agua
-
1 1/2
tazas frijoles negros secos*
-
1
cucharada de aceite de canola
-
1
papaya mediana, pelada, sin semillas y cortada (cerca de 1 1/2 tazas)
-
1
pimiento rojo pequeño, finamente picado (1 taza)
-
1/2
taza de cebolla roja finamente picada (cerca 1/2 mediana)
-
1/2
taza de jugo de naranja
-
1/4
de taza de jugo de lima
-
2
cucharadas de cilantro fresco picado
-
1/2
cucharadita de pimienta roja molida (de cayena)
-
2
dientes de ajo finamente picados
-
2 1/2
tazas 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
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
- 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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