PCRM Recipe of the Week: Mashed Potatoes with Black Beans - NOT tnt

[Guest guest]

This recipe is NOT tried-and-true, but I thought it looked quick and easy and

had the virtue of being low in fat as well as low in calories (for the benefit

of those of you who are watching those things!) and, with the aid perhaps of a

few extra herbs and spices (knew I'd say that, right? LOL) could be very tasty

indeed. It's probably excellent exactly as offered, indeed.

 

If ANYONE has tried this - or does try it - please let us know, okay? I love

recipes from the PCRM site (and from Barnard's books) - sooooo sane!

 

Thanks a bunch!!!

 

Love and hugs, Pat

 

PCRM Recipe of the Week

 

 

March 4, 2008

 

Mashed Potatoes with Black Beans

 

Dear PCRM supporter,

 

This traditional dish is easy to make and has the added flavor and nutrition

that come with black beans.

 

Directions

Makes 6 to 8 1-cup servings

 

4 russet potatoes

1 1/2 cups water, divided

10 green onions, chopped, including green tops

10 garlic cloves, minced

1 large carrot, grated

1/2 teaspoon salt

1/4 teaspoon black pepper

1 15-ounce can black beans, drained

fresh cilantro for garnish (optional) (optional)

 

Scrub potatoes, peel if desired, and cut into quarters. Place in a pot with 1

cup water. Cover and simmer until potatoes are very soft, about 20 minutes.

 

Heat remaining 1/2 cup water in a large non-stick skillet and add green onions,

garlic, and carrot. Cook over high heat, stirring frequently, until all the

liquid has evaporated, about 5 minutes. Add potatoes, with their cooking liquid,

and mash, leaving some chunks. Be careful not to scratch the pan. Stir in salt,

black pepper, and beans. Heat gently, stirring occasionally. Garnish with

cilantro, if using.

 

 

Nutrition Information

 

Per 1-cup serving

Calories: 186

Fat: 0.5 g

Saturated Fat: 0.1 g

Calories from Fat: 2.5%

Cholesterol: 0 mg

Protein: 6.9 g

Carbohydrates: 40.4 g

Sugar: 2.9 g

Fiber: 9.3 g

Sodium: 399 mg

Calcium: 89 mg

Iron: 3.6 mg

Vitamin C: 26.1 mg

Beta Carotene: 1049 mcg

Vitamin E: 0.3 mg

 

Recipe from Turn Off the Fat Genes by Neal D. Barnard, M.D.; recipe by Jennifer

Raymond M.S., R.D.

 

-----

 

Support PCRM

 

Nutrition education saves lives. Find out how you can help:

http://support.pcrm.org/site/R?i=XIr36Hc5u9rYgCWNAOoxcQ..

 

Join PCRM or Renew Your Membership

http://support.pcrm.org/site/R?i=F7pUKHG5tTUM7jhuyVISVQ..

 

-----