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    RUM-BAKED BLACK BEANS


    Source of Recipe


    The New Family Cookbook for People with Diabetes
    Exchanges
    Serves: 6 (Makes 4 cups)

    - 1-1/4 cups dried black beans (1/2 pound)
    - 3/4 cup chopped onion
    - 1 cup finely chopped celery
    - 2/3 cup chopped carrot
    - 2 cloves garlic, minced
    - 1 small bay leaf
    - 2 tablespoons chopped fresh parsley
    - 3/4 teaspoon dried thyme
    - 1/4 teaspoon salt
    - 1/2 teaspoon freshly ground pepper
    - 1 tablespoon margarine
    - 2 tablespoons dark rum
    - 1 orange, cut into 6 wedges

    Rinse the beans. Cover with water and soak overnight; drain. Place the beans, 3 cups water, the onion, celery, carrot, garlic, bay leaf, parsley, thyme, salt, and pepper in a large pot. Bring to a boil; cover and simmer 1 hour.

    Preheat the oven to 325 degrees F.

    Transfer the beans and the liquid in the pot to a bean pot or a 1-1/2-quart casserole prepared with nonstick pan spray. Stir in the margarine and rum. Cover and bake for 2 hours. Remove the cover and bake 30 minutes longer.

    Serve topped with orange wedges.

    Nutritional Information Per Serving: (2/3 cup)Calories: 187, Fat: 3g, Cholesterol: 0mg, Sodium: 147mg, Carbohydrate: 33g, Dietary Fiber: 8g, Sugars: 6g, Protein: 10g ++++ Diabetic Exchanges: 2 Starch, 1 Vegetable

 

 

 

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