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| Recipe: Gallo Pinto |
Servings: 12
Preparation Time: 10 min.
Cooking Time: 10 min.
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| Ingredients: |
- 3 Tbs. virgin olive oil
- 1 mediumVidalia or other sweet onion, chopped
- 1 bunch cilantro, chopped
- 4 cup canned black beans, drained and slighty mashed with a fork
- 4 cup cooked rice
- 1/2 cup salsa or picante sauce
- 1/8 tsp. salt
- 1/8 tsp. pepper
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| Cooking Directions: |
Add olive oil to a saucepan; sauté onion and cilantro 2-3 minutes, or until soft. Add remaining ingredients and cook on low heat, stirring occasionally, for 8-10 minutes. Serve hot. |
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| Per Serving:
calories 267, fat 7.2g, calories from fat 24%, protein 10.0g, cholesterol 0.0mg, dietary fiber 9.0g
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| Nutrients |
Exchanges |
| Calories |
267 |
Milk Exchanges |
0.0 |
| Protein |
10.0g |
Vegetable Exchanges |
0.3 |
| Carbohydrates |
47.8g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
9.0g |
Bread Exchanges |
2.8 |
| Sugar |
5.5g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
7.2g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
2.1g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
3.7g |
Fat Exchanges |
0.7 |
| Poly-unsaturated Fat |
1.4g |
| % Calories from Fat |
24% |
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| Cholesterol |
0.0mg |
| Sodium |
180.4mg |
| Vitamins |
Minerals |
| Vitamin A |
22.2IU |
Calcium |
57.5mg |
| Thiamin (B1) |
0.4mg |
Copper |
1.0mg |
| Riboflavin (B2) |
0.3mg |
Iron |
3.5mg |
| Niacin (B3) |
2.2mg |
Magnesium |
56.1mg |
| Vitamin B6 |
1.6mg |
Manganese |
0.8mg |
| Vitamin B12 |
0.0mcg |
Phosphorus |
176.8mg |
| Vitamin C |
7.7mg |
Potassium |
452.9mg |
| Vitamin E |
1.9IU |
Selenium |
12.1mcg |
| Folate |
79.1mcg |
Sodium |
180.4mg |
| Pantothenic Acid |
0.6mg |
Zinc |
1.2mg |
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