Recipe: South of the Border Beans and Rice (low fat)

South of the Border Beans and Rice (low fat)
From: The American Institute for Cancer Research

Beans:
2 cups dried pinto beans medium onion, chopped
2 bay leaves
8 cups cold water
Salt
1 tsp. canola oil
3 cloves garlic, chopped

Rice:
1 small onion, chopped
1 jalapeno pepper, seeded and minced
2 medium tomatoes, peeled and seeded
2 cloves garlic
2 cups long-grain white rice
1 tsp. vegetable oil
4 cups low-sodium chicken broth
1 cup fresh or frozen peas
1 Tbsp. chopped fresh cilantro

Remove any stones from the beans and rinse them thoroughly. Soak them overnight.

Put the beans into a large pot with the onions, bay leaves, and water. Bring the water to a simmer and cook 1 to 3 hours until the beans are tender, adding water to the pot as needed. Season to taste with salt and cook until the beans are very soft. Remove the pot from the heat and discard the bay leaves. Strain off any remaining liquid and set aside.

In a medium, non-stick skillet, warm the oil over medium heat. Add the garlic and cook until fragrant, about a minute. Add a cup of the cooked beans to the skillet and mash them with a wooden spoon. Gradually stir in some liquid from the bean pot and cook until it is a thick paste. Stir the bean-garlic mixture back into the pot and simmer for 4 to 5 minutes. Set aside.

For the rice, puree in a food processor or blender, onion, jalapeno, tomatoes, and garlic.

In a medium, nonstick saucepan, warm the oil over moderate heat. Add the rice and stir until it has a light golden color. Stir in the vegetable puree and cook until the moisture has been absorbed. Pour in the chicken broth and season it lightly with salt. Stir in the peas and bring the liquid to a simmer. Reduce the heat to very low, and cover. Cook until the rice is tender and the broth is absorbed, about 20 minutes.

Sprinkle cilantro over the top of the rice and serve topped with the beans.

Each of the twelve servings contains 270 calories and 3 grams of fat.