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Monday, August 21 2017

Who says you need a big hunk of meat to get your protein? These healthy meals, packed with fiber and nutrients from plenty of veggies, get their protein from whole grains, beans, nuts, dairy -- and just a bit of meat, too.

INGREDIENTS

12 - ounces dried black beans
8 - cups water
2 - large smoked ham hocks
4 - cups reduced-chicken broth
1 1/2 - cups chopped onions (3 medium)
3 - fresh jalapeno peppers, seeded and minced*
4 - cloves garlic, minced
1 - tablespoon finely shredded orange peel
1/2 - cup orange juice
1/2 - cup dry sherry
1/4 - cup snipped fresh cilantro
Hot cooked rice (optional)


DIRECTIONS

Rinse beans. In a large saucepan combine beans and the water. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover and let stand for 1 hour. (Or place beans in water in saucepan. Cover and let soak in a cool place overnight.) Drain and rinse beans. Place beans in a 4-quart slow cooker.


To slow cooker add ham hocks, broth, onions, jalapeno peppers, garlic, orange peel, orange juice, and sherry.


Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Transfer ham hocks to a cutting board. When cool enough to handle, use two forks to pull ham away from bones into shreds. Discard bones; return shredded ham to slow cooker. Stir in cilantro.


If desired, serve stew over hot cooked rice.
FROM THE TEST KITCHEN
*
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.


Nutrition Facts (Brazilian Black Bean Stew)
Per serving: 253 kcal cal., 5 g fat (2 g sat. fat, 1 g polyunsaturated fat, 2 g monounsatured fat), 19 mg chol., 333 mg sodium, 34 g carb., 7 g fiber, 5 g sugar, 16 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 12:03 pm   |  Permalink   |  0 Comments  |  Email
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