Colorados Red Bean Soup - 33g Carbs, 12g Fiber
From: www.diabeticlivingo
Soak the dry beans the day before making this high-fiber soup.
Servings: 10
Servings Size: 1 1/2 cup
1 pound dry red kidney beans
6 cups water
8 cups water
3/4 cup dry white wine or reduced-sodium beef broth
1 medium green or red sweet pepper, chopped
1 medium onion, chopped
1 medium tomato, chopped
4 cloves garlic, minced
1 medium fresh yellow wax chile pepper OR
banana chile pepper, seeded and chopped*
1 lb fresh beef brisket, trimmed of fat and cut into 3/4-inch pieces
1 ham hock
1 large russet potato, peeled and diced
1 tsp salt
1/2 tsp ground black pepper
1. In a 6-quart Dutch oven, combine beans and the 6 cups water. Bring
to boiling; reduce heat. Simmer for 2 minutes. Remove from heat. Cover
and let stand for 1 hour. (Or place beans in 6 cups water in pan. Cover
and let soak in a cool place for 6 to 8 hours or overnight.) Drain and
rinse beans.
2. Return beans to Dutch oven. Add the 8 cups water, the wine or broth,
sweet pepper, onion, tomato, garlic, and chile pepper. Bring to boiling;
add beef brisket and ham hock. Return to boiling; reduce heat. Cover and
simmer about 1 1/2 hours or until beans and meat are tender. Remove ham
hock; set aside to cool. Mash beans slightly. Add potato to bean mixture. Return to boiling; reduce heat. Cover and simmer about 15 minutes more
or until potato is tender. When ham is cool enough to handle, cut meat
from bone; discard bone. Cut ham into bite-size pieces; stir into bean
mixture. Stir in salt and black pepper.
*Note:
Because chile peppers contain volatile oils that can burn your
skin and eyes, avoid direct contact with them as much as possible.
When working with chile peppers, wear plastic or rubber gloves.
If your bare hands do touch the peppers, wash your hands and
nails well with soap and warm water.
Make-Ahead Directions:
Prepare through Step 3 up to 2 days ahead. Cover and chill up to
48 hours. Continue as directed from Step 4.
Servings: 10
Servings Size: 1 1/2 cup
Nutrition per Serving:
273 Calories, 4g Total Fat, 1g Saturated Fat, 35mg Cholesterol,
457mg Sodium, 33g Carbs, 12g Fiber, 24g Protein
Diabetic Exchanges:
1 1/2 Starches, 1/2 Other Carbs, 1/2 Vegetables, 2 1/2 Very Lean Meat,
1/2 Fat
Change settings via the Web (Yahoo! ID required)
Change settings via email: Switch delivery to Daily Digest | Switch format to Traditional
Visit Your Group | Yahoo! Groups Terms of Use | Unsubscribe
No comments:
Post a Comment