Rum Baked Black Beans - 33g Carbs, 8g Fiber, 6g Sugar
Serves: 6 (Makes 4 cups)
From: The New Family Cookbook for People with Diabetes
1 1/4 cups dried black beans (1/2 lb)
3/4 cup chopped onion
1 cup finely chopped celery
2/3 cup chopped carrot
2 cloves garlic, minced
1 small bay leaf
2 Tbsp chopped fresh parsley
3/4 tsp dried thyme
1/4 tsp salt
1/2 tsp freshly ground pepper
1 Tbsp margarine
2 Tbsp 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)
187 Calories, 3g Fat, 0 Cholesterol, 147mg Sodium, 33g Carbs,
8g Dietary Fiber, 6g Sugars, 10g Protein
Diabetic Exchanges: 2 Starch, 1 Vegetable