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Congri Cubano

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MMMMM----- Recipe via Meal-Master (tm) v8.05
 
      Title: CONGRI CUBANO
 Categories: Miamiherald, Beans, Ethnic, Cuban, Diabetic
      Yield: 8 Servings
 
MMMMM-----------------FORMATTED BY LISA CRAWFORD----------------------

MMMMM-----------------------FOR THE BEANS----------------------------
    1/2 lb Red beans
    1/2    Green bell pepper
      1 md Onion; quartered

MMMMM----------------------FOR THE SOFRITO---------------------------
      1 tb Olive oil
    1/2    Green bell pepper; seeded
           -and diced
      1 lg Onion; diced
      4 cl Garlic; minced
    1/2 c  Tomato sauce
    1/2 ts Fresh oregano

MMMMM---------------------TO FINISH THE DISH--------------------------
      2 c  Converted rice
      1    Bay leaf
 
  Soak the beans overnight with enough water to cover by 3 inches.
  Discard the soaking water.  Add the green pepper, onion and 6 cups of
  fresh water to the bean pot, bring to a boil and turn down the heat.
  Cook at very low heat until beans are cooked through, about 1 1/2 to
  2 hours. Drain the beans and reserve cooking liquid. This can be done
  ahead. (Or, open 2 cans red beans, rinse and drain). To make the
  sofrito, heat olive oil in a large skillet with cover.  Add pepper
  and onion and cook for about 3 minutes. Add the garlic, tomato sauce
  and oregano, stir and cook for another 2 minutes. Add the rice to the
  skillet and stir. Add the bay leaf. Measure 4 cups of beans the bean
  cooking liquid and add to the rice.( if using canned beans add water)
  Continue to stir at high heat until it comes to a boil. Turn heat
  down to simmer, add cooked beans, stir very gently, cover skillet and
  cook for 20 minutes.
  
  Nutritional info per serving: 306 cal; 11g pro, 58g vcarb, 4g fat
  (11%), 1.5g fiber, 2 mg chol, 136g sodium Exchanges: .9 veg, 3.5
  bread, .5meat, .5 fat
  
  Source: Adapted from Kitchen Tropicale, Miami Herald, 9/28/95
 
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