BLACK BEAN SOUP OVER RICE

Ingredients:
Nonstick cooking spray
2 teaspoons olive oil
2 cloves garlic, finely chopped
1 small red onion, diced
2 cups chicken stock, defatted
4 cups cooked black beans (if
   canned, rinse and drain)

1 teaspoon Creole seasoning
1 teaspoon ground cumin
2 cups brown rice, cooked
3 limes, halved
1 cilantro leaf (optional)

Preparation:
Spray a nonstick pan with nonstick cooking spray. Heat the olive oil in the pan. Add the onion and the garlic; sauté until translucent. Add the chicken stock, 2-1/2 cups of the cooked black beans and the Creole seasoning. Bring the mixture to a gentle boil and cook until the amount is reduced by a third; puree in a blender or food processor until smooth. (you may refrigerate this now for serving later. Then reheat the bean puree; if necessary, thin the puree with additional chicken stock to make it smooth.)

When serving, place 1/3 cup of the cooked brown rice in each of 6 bowls. Top with ¼ cup of the reserved whole black beans. Add 1 cup heated bean puree. Squeeze ½ lime over each bowl. Garnish with a cilantro leaf, if desired.


Yield: Makes 6 servings, each giving 2 complex carbohydrates (the rice), 2 ounces protein (the beans and the stock) and part of a simple carbohydrate (the onion).

Each Serving Provides:
Carbohydrates: 47g
Protein: 12g
Fat: 3g
Calories from fat: 12%

Cholesterol: 0mg
Sodium: 367mg
Calories: 261