Island Red Beans - 38g Carbs, 15g Fiber

(Habichuelas Coloradas Grandes) From: Eating Well Magazine September/October 2007
NUTRITION PROFILE: Low Calorie | High Fiber | Low Cholesterol | Low Sat Fat | High Potassium | Heart Healthy | Diabetes Appropriate | Healthy Weight
Cilantro, chiles and garlic add rich flavor to kidney beans in this Puerto Rican staple. Leftovers are wonderful reheated for lunch.
Servings: 8
Serving Size: about 3/4 cup each
ACTIVE TIME: 20 minutes
TOTAL TIME: 50 minutes
EASE OF PREPARATION: Easy

1 Tbsp extra-virgin olive oil
4 cloves garlic, crushed and peeled
2 Anaheim or poblano chile peppers, finely diced
1 small onion, finely diced
1/2 cup packed finely chopped fresh cilantro, plus more for garnish
4 15oz cans red kidney beans, rinsed (see Dried Bean Variation)
1/2 cup tomato sauce
1/2 tsp dried oregano, crushed
1/4 tsp freshly ground pepper
1/8 tsp salt
1-3 cups water

Heat oil in a large saucepan or Dutch oven over medium-high heat. Add garlic, chile peppers, onion and cilantro and cook, stirring, until the onion is softened, 3 to 4 minutes. Add beans, tomato sauce, oregano, pepper and salt; stir to combine. Add 1 to 3 cups water. (Usually the beans are covered by at least 1 inch of water. The more "wet" you like your beans, the more water you should add.) Bring to a boil. Reduce heat and simmer, stirring occasionally, for 30 minutes. Serve sprinkled with cilantro, if desired.

Dried Bean Variation: To use dried beans instead of canned beans, sort 1 pound red kidney beans, discarding any debris. overnight soak: Rinse beans and place in a large bowl. Cover with cold water and let soak for at least 8 hours or overnight; drain. quick soak: Rinse beans and place in a large pot. Cover with water and bring to a boil.
Servings: 8
Serving Size: about 3/4 cup each
Nutrition per Serving: 221 Calories, 3g Fat, 0g Sat, 1g Mono, 0mg Cholesterol, 12g Protein, 38g Carbs, 15g Fiber, 616 mg Sodium, 691mg Potassium
Nutrition bonus: Vitamin C (50% daily value), Folate (30% dv), Potassium (20% dv), Iron (17% dv), 1 1/2 Carbohydrate Servings
Exchanges: 2 starch, 2 very lean meat
MAKE AHEAD TIP: Cover and refrigerate for up to 2 days.