sweet potato hash, blk bean salsa

[Guest guest]

and seasoned creme fraiche

-- tonight's dinner courtesy bbc-vegetarian mag - pat

 

 

* Exported from MasterCook *

 

Sweet Potato Hash With Black Bean Salsa

 

Recipe By :Lorna Brash

Serving Size : 4 Preparation Time :0:30

Categories : Beans Casseroles

Freezer Vegetarian

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 cup black beans -- soaked overnight

4 cloves garlic

3 red chile peppers -- halved and deseeded

3 tablespoons olive oil

1 1/2 pounds orange-fleshed sweet potatoes -- cut into chunks

1 large red onion -- cut into wedges

1 red bell pepper -- deseeded and cut into chunks

1 yellow bell pepper -- deseeded and cut into chunks

4 tomatoes -- roughly chopped

2 spring onions -- thinly sliced

salt and pepper

1 recipe Creme Fraiche With Coriander And Garlic

Crusty country bread

 

Rinse and drain the black beans and put in a large pan with the garlic and red

chile peppers. Cover with cold water. Bring to the boil and boil rapidly for 10

minutes. Cover and simmer for 30 minutes.

 

Meanwhile, heat the oil in a large, shallow frying pan. Add the sweet potatoes

and onion, coat in the oil, then cover and cook over a low heat for 15 minutes,

stirring occasionally. Increase the heat, add the peppers and fry for a further

4-5 minutes.

 

Drain the black beans, remove the garlic and chile peppers and mash roughly with

a fork. Add the garlic, chile, black beans, tomatoes and spring onions to the

pan and fry for 3-4 minutes. Season to taste. Serve immediately with warm crusty

bread to mop up the juices and flavored creme fraiche (see recipe), if liked.

 

Per serving: 395 calories, Fibre 9g. Carbohydrate 63g. Fat 13g.

 

To freeze: prepare as above and allow to cool completely. Spoon into a

freezer-proof container and freeze for up to 1 month. Defrost overnight in the

fridge. To serve, heat 2 tablespoons of oil in a large, shallow frying pan or

wok and stir-fry the mixture for 7-8 minutes until piping hot.

 

Source:

" BBC Vegetarian 1999-Nov "

S(MC5):

" Pat Hanneman (kitpath) on 20 Nov 1999 "

Start to Finish Time:

" 1:05 "

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 537 Calories (kcal); 27g Total Fat; (43% calories from fat); 13g

Protein; 66g Carbohydrate; 32mg Cholesterol; 80mg Sodium

Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 5 Fat; 0

Other Carbohydrates

 

NOTES : Choose brown-skinned sweet potatoes for their lovely orange-coloured

flesh. This hash is especially good when served with a spoonful of creme fraiche

that has been flavoured with coriander and garlic.

Nutr. Assoc. : 156 0 20103 0 5212 0 0 0 0 0 0 0 2130706543

 

 

* Exported from MasterCook *

 

Creme Fraiche With Coriander And Garlic

 

Recipe By :Lorna Brash

Serving Size : 4 Preparation Time :0:10

Categories : Side Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 clove garlic

1 small red chile pepper

2 spring onions

1/2 cup leaf coriander (cilantro) -- or one handful

1 1/4 cups half-fat creme fraiche

salt and pepper

 

Finely chop garlic clove, chile pepper, onions and cilantro and stir into creme

fraiche. Season with plenty of salt and freshly ground back pepper, to taste.

Chill until ready to use.

 

Variation: Replace creme fraiche with drained yogurt.

 

Source:

" BBC Vegetarian 1999-Nov "

S(MC5):

" Pat Hanneman (kitpath) on 20 Nov 1999 "

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 169 Calories (kcal); 15g Total Fat; (78% calories from fat); 3g

Protein; 6g Carbohydrate; 32mg Cholesterol; 47mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 3 Fat; 0

Other Carbohydrates

 

 

Nutr. Assoc. : 0 20103 0 383 1394 0

 

-:-

Pat Hanneman (Kitchen Path recipes:

http://home.earthlink.net/~kitpath/)

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