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| Recipe: American Black Bean and Rice Salad |
Servings: 8
Preparation Time: 15 min.
Cooking Time: 35 min.
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| Ingredients: |
- 3-1/3 cups low sodium chicken broth
- 1 tsp. salt
- 1 clove garlic, minced
- 1 bay leaf, crushed
- 2 tsp. chili powder
- 2 tsp. cumin
- 2 tsp. thyme
- 2 cup white rice, uncooked
- 2 Lbs. canned black beans, drained and rinsed
- 1 smallred bell pepper\raw, diced
- 1 jalapeno pepper, seeded and diced
- 1 oz. fresh cilantro, chopped
- 1 tsp. prepared mustard
- 1 Tbs. red wine vinegar
- 2 Tbs. olive oil
- 2 tsp. chili powder
- 2 tsp. hot pepper sauce
- 1 clove garlic, minced
- 1 tsp. ground black pepper
- 1 tsp. salt
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| Cooking Directions: |
Combine first eight ingredients in a small baking dish, cover, and bake at 350° F for 30-35 minutes, until rice is cooked, but still moist. Combine remaining ingredients in a medium bowl. Mix with the rice. Chill and serve.
Courtesy American Dry Bean Board. |
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| Per Serving:
calories 333, fat 5.6g, calories from fat 15%, protein 11.7g, cholesterol 2.1mg, dietary fiber 10.1g
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| Nutrients |
Exchanges |
| Calories |
333 |
Milk Exchanges |
0.0 |
| Protein |
11.7g |
Vegetable Exchanges |
0.5 |
| Carbohydrates |
61.0g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
10.1g |
Bread Exchanges |
3.5 |
| Sugar |
5.5g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
5.6g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
1.9g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
3.0g |
Fat Exchanges |
0.8 |
| Poly-unsaturated Fat |
0.7g |
| % Calories from Fat |
15% |
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| Cholesterol |
2.1mg |
| Sodium |
615.9mg |
| Vitamins |
Minerals |
| Vitamin A |
215.2IU |
Calcium |
71.9mg |
| Thiamin (B1) |
0.6mg |
Copper |
0.4mg |
| Riboflavin (B2) |
0.5mg |
Iron |
5.6mg |
| Niacin (B3) |
3.0mg |
Magnesium |
59.4mg |
| Vitamin B6 |
0.8mg |
Manganese |
1.0mg |
| Vitamin B12 |
0.0mcg |
Phosphorus |
179.7mg |
| Vitamin C |
44.9mg |
Potassium |
481.1mg |
| Vitamin E |
1.5IU |
Selenium |
8.4mcg |
| Folate |
74.5mcg |
Sodium |
615.9mg |
| Pantothenic Acid |
1.0mg |
Zinc |
1.3mg |
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