Healthy Bean Recipes
Rancho Beans Recipe
This Rancho Beans Recipe is one of many in
our collection of Low Fat Recipes. these are culled from various
sources, some my own. whilst some are low carb recipes, there are also
some low fat recipes, whilst and diabetic recipes. The one thing they
all have in common with this Rancho Beans Recipe, is that they can
all be seen as diet recipes in one form or another.
Others who enjoyed this Rancho Beans Recipe, also visited the following
sections::
Rancho Beans Recipe
Ingredients:
1 lb pinto or pink beans
1 ham hock
1 onion, chopped
2 cloves garlic, minced
3 tsp pure chile powder
1 salt
1 black pepper
Instructions:
Pick over beans for debris; rinse well and drain. Place in a 4 quart
pot and add water to cover. Bring to a boil, simmer 3 minutes. Remove
from heat, cover, and let soak for at least 4 hours.
Pour off water. Add 5 cups fresh water, or just enough to cover beans.
Bring to a simmer, then reduce heat to maintain a gentle bubbling.
Add ham bone, onion and garlic. Partially cover (a whisper of steam
should escape.) Cook 2 1/2 to 3 hours, or until beans are not
sticking; give them a stir. Keep a kettle with hot water on stove --
if cooking liquid drops below the level of the beans, add no more
than 1/2 cup water.
When beans are tender, add chile powder, salt and pepper. Simmer 30
minutes longer. Scoop out 2 cups beans with a little cooking liquid.
Roughly puree in blender on low speed. Stir puree back into beans and
cook for a few minutes, stirring, until beans have thickened.
Per serving: 200 calories, 12 g protein, 38 g carbohydrate, 1 g fat,
4 mg sodium, 16 g fiber, no cholesterol.
Source: San Francisco Chronicle, 3 May 1995 Typed by Katherine Smith
Kook-Net: The Shadow Zone IV - Stinson Beach, CA
Servings: 6
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I used to spend whole days without food and whole nights without sleep in order to meditate. But I made no progress. Study, I found, was
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