Real African Dishes: [MC-AllEthnic-Recipes] Seattle Black Beans w Bacon - US Regional; 4 pts plus; 39g Carbohydrate; 9g Dietary Fiber

Tuesday, September 4, 2012

[MC-AllEthnic-Recipes] Seattle Black Beans w Bacon - US Regional; 4 pts plus; 39g Carbohydrate; 9g Dietary Fiber

* Exported from MasterCook *

Seattle Black Beans w Bacon

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 15%) Meat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 cups dried black beans
6 cups fat-free less-sodium chicken broth
1/2 cup water
1/2 teaspoon black pepper
1/4 teaspoon salt
2 bacon slices
1 cup thinly sliced celery
1/2 cup finely chopped onion
1/2 cup finely chopped carrot
1/2 teaspoon dried thyme
1/2 teaspoon ground cumin
2 garlic cloves -- minced

Sort and wash beans; place in a large Dutch oven. Cover with water to 2
inches above beans; cover and let stand 8 hours. Drain beans.

Return beans to pan; stir in broth, water, pepper, and salt. Bring to a
boil; reduce heat, and simmer, uncovered, 2 hours or until tender.

Cook bacon in a large nonstick skillet over medium heat until crisp.
Remove bacon from pan; crumble. Add celery and remaining ingredients to
pan; cook 5 minutes. Add to bean mixture; simmer 10 minutes. Sprinkle with
bacon.

Yield: 10 servings (serving size: about 2/3 cup)

CALORIES 254 (12% from fat); FAT 3.5g (sat 1.2g,mono 1.3g,poly 0.7g); IRON
3.2mg; CHOLESTEROL 3mg; CALCIUM 83mg; CARBOHYDRATE 39g; SODIUM 378mg;
PROTEIN 15g; FIBER 9.5g

Source:
"Cooking Light, JULY 2002"
S(Formatted by Chupa Babi):
"Sept 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 225 Calories; 2g Fat (5.5% calories
from fat); 20g Protein; 39g Carbohydrate; 9g Dietary Fiber; 1mg
Cholesterol; 390mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean
Meat; 1/2 Vegetable; 0 Fat.

Nutr. Assoc. : 0 20116 0 0 0 0 0 0 0 0 0 0