Low Fat Brazilian Black Bean Bake (high
Source of Recipe
Marla
List of Ingredients
2 c chopped onions
2 T minced jalapeno chile
2 - 4 t minced ginger root or 1 to 2 teaspoons ground ginger
4 can black beans, rinsed, drained (15 oz) OR
6 c cooked dry black beans, rinsed, drained
2 can diced tomatoes, undrained (14 1/2 oz)
1/3 c honey
1/3 c packed light brown sugar
3/4 t dried thyme leaves
1 t salt
1/3 c cubed fresh or jarred mango
1/3 c sliced banana (see note)
Recipe
Combine all ingredients, except mango and banana, in 3-quart
casserole. Bake at 350 degrees, covered, 30 minutes; uncover and
bake to desired thickness, about 1 hour. Spoon mango and banana
on beans before serving. If desired, ripe plantain can be
substituted for banana. Makes 8 servings (about 1 cup each).
Nutritional information: 289 calories, 1 g fat, 11 g protein,
60 g carbohydrates, 1296 mg sodium, 10 g fiber
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