Brazilian Black Beans
Per ServingBrazilian Black Beans |
||
|---|---|---|
| Makes: 8 servings | ||
| Serving Size: 1 cup | ||
| Calories | 210 | |
| Fat | 6 | g |
| Saturated Fat | 1.3 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 31 | g |
| Fiber | 8 | g |
| Sugars | 8 | g |
| Cholesterol | 10 | mg |
| Sodium | 505 | mg |
| Potassium | 670 | mg |
| Protein | 10 | g |
| Phosphorus | 155 | mg |
| Choices: Starch 1.5, Nonstarchy Vegetable 1, Lean Protein 1, Fat 0.5 | ||
- Makes: 8 servings
- Serving Size: 1 cup
- Preparation Time: 20 minutes
- Cooking Time: 40 minutes
Ingredients
| 1 | Tbsp. | vegetable oil |
| 4 | oz. | uncooked pork sausage, coarsely chopped (sausage may be removed from its casing) |
| 1 | med. | onion, chopped |
| 3 | cloves garlic, minced | |
| 1 | lb. | sweet potatoes, peeled and diced |
| 1 | red bell pepper, cored, seeded, and diced | |
| 2 | cans | (14.5 oz. each) diced tomatoes, undrained |
| 1 1/2 | cups | low-fat, reduced-sodium chicken broth |
| 2 | cans | (15 oz. each) black beans, drained and rinsed |
| 1/4 | cup | minced fresh cilantro |
| 1/4 | tsp. | sea salt |
| 1/4 | tsp. | freshly ground black pepper |
Directions
- In a large Dutch oven, heat the oil over medium heat. Add the sausage and sauté for 3 minutes. With a slotted spoon, remove the sausage from the pot and set aside.
- Add the onion to the pot and sauté for 7 to 9 minutes, until richly browned. Add the garlic and sauté for 1 minute.
- Add the sweet potatoes and peppers and sauté for 3 minutes. Add the tomatoes, broth, and beans and bring to boiling. Reduce the heat and simmer, uncovered, for 20 minutes.
- Return the cooked sausage to the pot and simmer for 1 minute. Add the cilantro and season with the salt and pepper.
