Black Rice

Black Rice
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I need to make black beans and rice, a costa rican food, for my class. how do i make it?

I need to make enough for 19 people for a spanish project. how do i make black beans and rice?

This is one recipe that sticks out with me from the many I have read..........it seems more authentic in flavors, I hope this helps you with your class project!

INGREDIENTS
1 pound black beans, washed
7 cups water
1 cup diced fully cooked lean ham
5 cloves garlic, minced
1 1/4 teaspoons pepper
1 1/4 teaspoons ground cumin
1 teaspoon salt
1 bay leaf
1/2 teaspoon liquid smoke (optional)
4 cups chicken broth
2 cups uncooked long grain rice
1 tablespoon red wine vinegar or cider vinegar
2 teaspoons olive or canola oil
3/4 cup shredded reduced-fat Cheddar cheese
3/4 cup chopped sweet red pepper
2 tablespoons chopped jalapeno peppers*

DIRECTIONS
Place beans in a Dutch oven or soup kettle; add water to cover by 2 in. Bring to a boil; for 2 minutes. Remove from the heat; cover and let stand for 1 hour. Drain and rinse beans, discarding liquid.
Return to the pan. Add 7 cups water, ham, garlic, pepper, cumin, salt, bay leaf and liquid smoke if desired. Bring to a boil. Reduce heat; cover and simmer for 1-1/2 hours or until beans are tender. Meanwhile, in a saucepan, bring broth and rice to a boil. Reduce heat; cover and simmer for 20 minutes or until rice is tender.
Just before serving, discard bay leaf from bean mixture; add vinegar and oil. Serve over rice. Sprinkle each serving with 1 tablespoon cheese, 1 tablespoon red pepper and 1 teaspoon jalapenos.
When cutting or seeding hot peppers, use rubber or plastic gloves to protect your hands. Avoid touching your face.

Nutritional Analysis: One serving (1 cup bean mixture with 1/2 cup rice) equals 324 calories, 5 g fat (2 g saturated fat), 12 mg cholesterol, 843 mg sodium, 53 g carbohydrate, 7 g fiber, 17 g protein. Diabetic Exchanges: 3 starch, 1 meat, 1 vegetable.

If you are looking for a different way to prepare salmon, give this barbecue roast salmon a try.  This recipe is suitable for diabetics as well as others.  Surprise you family and friends with this different recipe.  Serve with parsley rice which is also suitable for diabetics as it has a high protein to carbs ratio.  Both dishes require baking but you can bake the rice first and then roast the salmon while the rice dish sits for a few minutes.  Complete your meal with your favorite salad and a light dessert.

BARBECUE ROASTED SALMON

1/8 cup water + 1/8 cup unsweetened pineapple juice

2 tbsp lemon juice

4 salmon fillets (6-oz each)

1 tbsp Splenda brown sugar blend

4 tsps chili powder

2 tsps grated lemon rind

3/4 tsp ground cumin

1/2 tsp salt

1/4 tsp ground cinnamon

vegetable cooking spray

thin lemon slices, optional

Combine water-pineapple mixture, lemon juice, and salmon fillets in a zip-top plastic bag, seal and marinate in refrigerator 1 hour, turning occasionally. 

Preheat oven to 400 degrees.  Remove fillets from bag and discard marinade.  In a mixing bowl, combine Splenda, chili powder, lemon rind, cumin, salt, and cinnamon.  Rub mixture over fish.  Place fish in an 11 x 7-inch baking dish coated with cooking spray.  Bake at 400 degrees for 12 minutes or until fish flakes easily when tested with a fork.  Serve with the lemon slices as garnish, if desired.

Note:  I adapted this recipe from one I found in an old Cooking Light magazine.

PARSLEY RICE

2 cups hot rice that's been cooked without salt or butter added

2 green onions, chopped

1 garlic clove, minced

3 tbsp salt-free butter

2 cups fat-free milk

8 oz pkg shredded low-fat cheese of your choice (I like Mexican blend)

1 cup chopped fresh parsley

1/4 cup egg substitute

1/4 tsp salt

1/8 tsp fresh ground black pepper, optional

Preheat oven to 350 degrees.  Spray a 1 1/2-qt casserole dish with non-stick cooking spray, set aside.

Saute onions and garlic in butter until tender.  Combine rice, sauteed vegetables, milk, cheese, parsley, egg substitute, salt and pepper, if using.  Stir until mixed well.  Spoon into prepared casserole dish and bake for 45 minutes.

Note:  You can make this recipe healthier by using brown rice.  As listed above this recipe has a ratio of 10 g protein to 13 g carbs per 1/2 cup serving.

Enjoy!

 

 

About the Author:

For more of Linda's recipes, visit her website at http://diabeticenjoyingfood.squarespace.com Visit grandmasvintagerecipe.blogspot.com for vintage recipes.

Article Source: ArticlesBase.com - Barbecue Roasted Salmon and Parsley Rice, Both Diabetic Friendly Recipes

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