Keep the Beat: Heart Healthy Recipes - National Heart, Lung, and ...
Keep the Beat: Heart Healthy Recipes - National Heart, Lung, and ...
Keep the Beat: Heart Healthy Recipes - National Heart, Lung, and ...
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88<br />
MAIN DISHES<br />
Caribbean Pink Beans<br />
1 lb pink beans<br />
10 C water<br />
2 medium plantains, finely chopped<br />
1 large tomato, finely chopped<br />
1 small red pepper, finely chopped<br />
1 medium white onion, finely chopped<br />
3 cloves garlic, finely chopped<br />
11 /2 tsp salt<br />
This dish stays healthy<br />
by using beans<br />
prepared without<br />
lard or o<strong>the</strong>r fat.<br />
SERVING TIP<br />
Try it with rice.<br />
1. Rinse <strong>and</strong> pick through beans. Put beans in large pot <strong>and</strong> add 10<br />
cups of water. Place pot in refrigerator <strong>and</strong> allow beans to soak<br />
overnight.<br />
2. Cook beans until soft. Add more water, as needed, while beans are<br />
cooking.<br />
3. Add plantains, tomato, pepper, onion, garlic, <strong>and</strong> salt. Continue<br />
cooking at low heat until plantains are soft.<br />
Yield: 16 servings<br />
Serving size: 1 /2 cup<br />
Each serving provides:<br />
Calories: 133<br />
Total fat: less than 1 g<br />
Saturated fat: less than 1 g<br />
Cholesterol: 0 mg<br />
Sodium: 205 mg<br />
Total fiber: 5 g<br />
Protein: 6 g<br />
Carbohydrates: 28 g<br />
Potassium: 495 mg
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