MMMMM----- Recipe via Meal-Master (tm) v8.02 Title: Backwoods -- Black Beans & Rice Categories: Meats, Soups/stews, Tex-mex Yield: 6 servings 1 lb Black beans, rinsed & sorted 2 tb Butter 2 Onions, coarsely chopped 4 Bay leaves 3 cl Garlic, minced 1/2 lb Turkey ham, diced 2 cn Chicken stock (10 3/4 oz) 1 tb Chili powder 1/2 ts Cayenne pepper 3 c Brown rice, cooked ** Although black beans are often thought of as a Latin American dish, as is the following recipe, they were commonly eaten by Colonial Americans who called them turtle beans. Cover the beans with cold water and boil for 3 minutes, remove from the heat, cover and let stand for 1 hour. Drain the beans. Heat the butter in a large heavy pot over medium heat. Add the onion and bay leaves and cook until the onions are soft. Add the garlic and turkey ham and cook for 2 to 3 minutes more. Add the chicken stock, black beans, chili powder and cayenne. Add water, to cover this mixture, if necessary. Cover and simmer the beans, stirring occasionally, until tender but not mushy, approximately 2 hours. When the beans are cooked, stir in the brown rice and adjust the seasonings and liquid, if necessary. Mixture should be very moist but not soupy. Serve with a green salad and warm tortillas, cornbread, or french bread. ** Preparing Brown Rice ** Use only long grain brown rice. Use a ratio of slightly more than 1 part water to 1 part rice (e.g.; 1 1/8 cup of water to 1 cup rice). Put the rice and water in a heavy saucepan, bring to a boil, reduce the heat to a very low simmer and cover with a tight fitting lid (pan size should be consistent with amount of rice being cooked e.g. ; 3 or 4 cup capacity saucepan should be used for 1 cup of uncooked rice ~- 1 cup of uncooked rice will produce approximately 3 cups cooked.) Cook the rice for exactly 31 minutes -- DO NOT REMOVE THE LID DURING COOKING!! After removing the rice from the heat let set about 10 minutes. Remove the cover and fluff the rice with a fork. Backwoods Home Magazine -- May/Jun 1990 ** Backwoods Home Recipes // Best of the First Two Years // Page 131 ** Posted by The WEE Scot -- Paul MacGregor MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.02 Title: Rice with Black Beans Categories: Vegetarian Yield: 1 servings 1 md Onion, chopped 2 Cloves garlic 1 cn (14.5 oz.) stewed tomatoes 1 cn (15 oz.) black beans, rinsed And drained 2/3 c Water 1/2 ts Oregano 1 1/2 c Minute Brown Rice Saute onions and garlic in a small amount of liquid (the original recipe called for oil, but I just used a little water) until tender. Stir in tomatoes, beans, water, and oregano. Bring to a boil. Stir in rice. Return to boil. Reduce heat, cover, and simmer for 5 minutes. Remove from heat. Let stand 5 mintes. That's it! ENJOY!! :) From: Michele Fatfree Digest [Volume 9 Issue 15] July 6, 1994 Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.02 Title: Easy Spicy Beans and Rice Categories: Vegetarian Yield: 1 servings 2 c Brown rice (uncooked), Or 4 C cooked 2 15-oz cans of any type of Beans 1/2 c Salsa 1 Clove garlic, minced (or 1 ts Minced garlic-in-a-jar) 1/2 lg Red onion, chopped 2 ts Cumin 2 c Tomato (ie spagetti) sauce 10 ds Tabasco sauce If using uncooked rice, start it cooking. Rinse canned beans thoroughly in a colander. In a large nonstick frying pan add salsa, garlic, onions, and cumin. Saute until onions are limp. Add tomato sauce and tabasco sauce, and simmer. If using cooked rice, reheat it now. Five minutes before the rice is ready, stir the beans in gently and simmer until well heated. Serve beans over rice. From "Think Light" meal program, which states: Serves 4 (1-cup) servings. Per serving - 424 calories. 2.7 gms fat (5% cff). 84 gms carb. 21 gms protein. 450 mg sodium. 25 gms fiber. From: lynda@decide.com (Lynda Korsan). Fatfree Digest [Volume 10 Issue 14] Aug. 24, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.02 Title: Trish's Lazy Black Beans 'n Rice Recipe Categories: Quick, Vegetarian Yield: 1 servings 1/2 sm Bag white long-cooking rice (pinch saffron for rice - Optional) 1 cn Progresso or Goya black Beans x Cajun seasoning - Tony Chachere's cajun seasoning (to taste) x Pepper x Garlic x (no salt necessary with the Other seasoning) x Salsa or picante sauce x Chopped chives Cook the rice (adding saffron if desired). Being Southern, I usually cooking it about 30 minutes to get it good and sticky! In another pot, cook the black beans, adding Tony Chachere's, pepper and garlic to taste. Serve in large bowls - rice, topped with black beans, topped with a "nest" of salsa and chives. This is my favorite quick and easy recipe, bar none. From: Trish Rucker . Fatfree Digest [Volume 10 Issue 29], Sept. 9, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.02 Title: Barbecue Rice and Beans Categories: Vegetarian, Main dish, Dinner Yield: 6 servings 1 sm Onion, chopped 1 sm Green pepper, chopped 1 tb Olive oil 1 cn Kidney beans, (15 oz), -- drained 1/2 c Barbecue sauce 1 Beef bouillon cube 1/4 ts Garlic powder 1 1/2 c Minute Instant Original Rice 1 1/2 c Water Cook and stir onion and pepper in hot oil in saucepan until tender but not browned. Stir in beans, water, barbecue sauce, bouillon cube and garlic powder. Bring to a boil. Stir in rice; cover. Remove from heat. Let stand about 5 minutes. Fluff with fork. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.02 Title: Rice & Beans Casserole - Gh_9405 Categories: Magazine, Main dish, Casserole, Grains Yield: 4 servings 1 tb Olive or salad oil 2 md Carrots, thinly sliced 1 md Onion, chopped 1 ts Chil1 powder 4 ts Pepper 1 cn (10 1/2-oz) condensed -broccoli-cheese soup 1 1/2 c Parboiled rice 1 cn (16 to 19-oz) black beans, -rinsed and drained 1 cn (15 1/4 to 19-oz) red kidney -beans, rinsed and drained 1 pk (10-oz) frozen chopped -broccoli, thawed ABOUT 1 HOUR BEFORE SERVING: 1. Preheat oven to 375'F. In 4-quart saucepan over medium-high heat, in hot olive or salad oil, cook carrots and onion until golden and tender-crisp, stirring occasionally. Stir in chili powder and pepper; cook, stirring, 1 minute. Stir in broccoli-cheese soup and 1 1/2 C water, over high heat, heat to boiling. 2. In deep 3-quart casserole, combine rice and beans; stir in hot soup mixture. Cover casserole and bake 40 minutes or until rice is tender and liquid is absorbed. 3. Stir broccoli into mixture in casserole; bake 5 minutes longer or until broccoli is heated through. Each serving: About 5 85 calories, 1 0 9 fat, 1 8 mg cholesterol, 1070 mg sodium. Good Housekeeping/May'94/scanned & fixed by DP & GG MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.02 Title: Becky's Red Beans & Rice Categories: Main dish, Ethnic, American Yield: 8 servings 3 lb Ham hocks 1 lb Kidney beans; dried, red 1 x Water; to soak beans 2 c Onion; chopped 2 c Bell pepper; chopped 2 c Celery 3 ea Bay leaves 1 1/2 ts Thyme;dried 1 ea Garlic clove; crushed 1 ts Oregano; dried 2 ts Louisana hot sauce 1 ts Cayenne pepper 1 ts Pepper 6 c Rice; cooked Cover the beans with water and allow to stand overnight, or place the beans in water and bring to a boil, remove from heat and let stand at least 2 hours. Drain the Beans, and rinse well. Put 10 c water,the meat, vegetables and seasonings, in a kettle and simmer for about 1 1/2 hours, or until the meat is very tender. Remove the ham hocks from the pan, and add the beans, add additional water as needed. Simmer and cook, stirring occasionally, and adding water if necessary. The beans should be tender in about 1 1/2 hours. Remove the meaty parts of the ham hocks, and discard the bones and skin. Add the meat to the beans the last 10 or 15 min. of the cooking time. Serve over the rice with hot cornbread, or spoonbread. (recipe posted) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.02 Title: Rice and Beans with Cheese Categories: Low cal, Cheese, Rice Yield: 5 servings 1 1/3 c Water 1 c Shredded Carrots 1 ts Instant chicken bouillon 1/4 ts Salt 15 oz Can Pinto / Navy Beans,drain 8 oz Plain lo-fat Yogurt 1/2 c Shredded lo-fat Cheddar chee 2/3 c Long grain Rice 1/2 c Sliced Green Onions 1/2 ts Ground Coriander 1 ts Hot pepper Sauce 1 c Lo-fat Cottage Cheese 1 tb Snipped fresh parsley In a large saucepan combine water, rice, carrots, green onions, bouillon granules, coriander, salt, and bottled hot pepper sauce. Bring to boiling; reduce heat. Cover and simmer for 15 minutes or till rice is tender and water is absorbed. Stir in pinto or navy beans, cottage cheese, yogurt, and parsley. Spoon into a 10x6x2" baking dish. Bake, covered, in a 350 deg F. oven for 20-25 minutes or till heated through. Sprinkle with cheddar cheese. Bake, uncovered, for 3-5 minutes more or till cheese melts. ************************************************************* Per serving: 282 calories, 19g fat, 42g carbohydrates, 489mg sodium, 14mg cholesterol, 548mg potassium. MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.02 Title: Cajun-Style Red Beans & Brown Rice Categories: Vegetarian, Cajun, Side dish Yield: 9 servings 1 lb Dried pinto beans 2 c Chopped yellow onion 1 c Chopped green onions 1 c Chopped green bell pepper 1/2 ts Minced garlic 1/4 ts Red cayenne pepper 3/4 ts Ground black pepper 1/2 ts Salt 1/4 ts Oregano 1/4 Teasppon garlic powder 1 tb Worcestershire sauce 3 ds Tabasco sauce 6 oz Can of tomato paste 1/4 ts Thyme 1 ts Celery flakes 6 c Cooked brown rice (This is real good and hot, so you may want to tone down hot spices and add them last, to taste, if you can't tolerate the spicy heat.) Wash beans and then soak for 12 hours. (I never soak beans and never have any gas unless I eat them with milk.) Drain water. Fill a large pot with beans; add water to 1/2 inch above beans level. Add remaining ingredients except rice; cook over low heat 2 to 2 1/2 hours, covered. Serve over cooked brown rice. Nutritional information per serving: 260 calories 5 percent fat (1.3 grams) 77 percent carbohydrate 18 percent protein I got this recipe from the January 94 issue of Shape magazine, in an article about the Cooper Clinic (I believe it's in Texas). I didn't want to post without trying first, So last weekend I tried it and it's wonderful! mingram@madam.west.sun.com (Judy Mingram - SunSelect) From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV) MMMMM MMMMM----- Recipe via Meal-Master (tm) v8.02 Title: Red Beans and Rice w/ Salsa Categories: Main dish, Grains Yield: 6 servings 1/2 c Dried red beans 1/2 c Dried kidney beans 3 c Water 1 1/2 c Onion; chopped 3 cl Garlic; peeled & halved 1 ts Dried oregano 1 Bay leaf 2 tb Chili powder 1 ts Ground cumin 1 ts Dried coriander 1 ts Red pepper flakes; crushed 1 c Tomato juice 1 c Brown rice 1 c Chicken stock; fat removed MMMMM-----------------------** SALSA **---------------------------- 1 1/2 c Tomato; cubed 2 tb Jalapeno pepper; minced 1/4 c Scallion; sliced . (white part only) 1/4 c Lime juice; fresh squeezed 1/4 c Cilantro; chopped Pick over and rinse the beans. Put them into a large bowl and cover completely with cold water. Let the beans soak overnight (or for at least 8 hours). Or use the quicker method described below. Drain the beans and transfer them to a large pot. Add the 3 cups of water. Brign to a boil over medium heat and cook for 5 minutes. Stir in the onion, garlic, oregano and bay leaf. Reduce the heat to low and simmer, uncovered, for about 1 hour, until the beans are tender. Add the chili powder, cumin, coriander, red pepper flakes and tomato juice, stirring to mix. Continue to cook while preparing the rice. Put the rice and chicken stock in a medium saucepan. Bring to a boil over medium-high heat. Cover, reduce the heat to low, and simmer for 45 minutes, or until tender. In the meantime, combine all the salsa ingredients in a small serving bowl and set it aside for the flavors to meld. When the rice is done, stir it into the bean mixture. Ladle into bowls and serve with the salsa on the side. *************** Soaking Dried Beans I think overnight soaking makes for the best beans -- plump and tender -- but you can use this alternative method to save time. Put the beans into a saucepan large enough to accommodate a volume of water four times that of the beans. Bring to a boil over high heat and boil for 5 minutes. Cover the pan, remove it from the heat, and let the beans sit for about 1 hour. Drain before proceeding to the next step of cooking the beans. In a pinch, you can use canned beans -- no soaking necessary. But be sure to rinse and drain the beans thoroughly. *************** ** In the Kitchen with Rosie by Rosie Daley ** (Oprah's Favorite Recipes) ISBN = 0-679-43404-6 MMMMM