Beans: 5 pt. No Fat Frijoles De Olla
Source of Recipe
: www.angelfire.com/journal/wwrecipes (by Dancer)
List of Ingredients
1 pound pinto beans -- or anasazi, cranberry beans, picked over for bits of debris
2 medium onions -- chopped
3 cloves garlic -- or more if wanted, peeled
2 bay leaf -- or epazote or several leaves of mint and
cilantroRecipe
Place beans in large pot; add water to cover by at least 2 inches. Soak overnight or use quick-soak method: Bring to a boil, cook 2 minutes, then remove from heat, cover and let sit for 1 hour.
Drain beans, then return to pot and add water to cover by 1 inch. Add onions and garlic. For a Mexican flavor, add epazote or cilantro and mint; for an Italian flavor, add a bay leaf or two. Bring to boil, reduce heat to low, and simmer uncovered, stirring once or twice, for 1 1/2 to 2 hours, or until the beans are tender.
Add water as needed, enough to cover beans with a little extra on top, but don't add
too much or the beans ``drown'' and their flavor is compromised. Season to taste with salt. Makes 6 cups - at 5 points per cup.
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Per serving: 274 Calories (kcal); 1g Total Fat; (2% calories from fat); 16g Protein;
52g Carbohydrate; 0mg Cholesterol; 9mg Sodium
Food Exchanges: 3 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates
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