Mexican Beans and Barley
INGREDIENTS:
2 ts Vegetable oil
1 1/2 c Chopped onion
5 lg Cloves garlic, sliced
-lengthwise into paper-thin
-slices
1/4 c All-purpose flour
2 ts Ground cumin
2 ts Chili powder
2 ts Sugar
1 ts Ground coriander
1 lb Tomatoes, low sodium,
-chopped and drained
-(reserve liquid)
2 lb Pinto beans, canned, rinsed
-and drained
12 oz Light beer
2 ts Vegetable oil
1 1/2 c Chopped onion
5 lg Cloves garlic, sliced
-lengthwise into paper-thin
-slices
1/4 c All-purpose flour
2 ts Ground cumin
2 ts Chili powder
2 ts Sugar
1 ts Ground coriander
1 lb Tomatoes, low sodium,
-chopped and drained
-(reserve liquid)
2 lb Pinto beans, canned, rinsed
-and drained
12 oz Light beer
This is a shortened and lightened version of a Mexican bean dish that is usually made with dark beer and pork and simmered for several hours. There's lots of delicious, rich "gravy," making this a perfect dish to spoon over rice.
Heat oil in a medium nonstick skillet over medium heat. Add onion and garlic. Cook, stirring frequently, until onion begins to brown, about 5 minutes. Preheat oven to 375 degrees. Lightly oil a 2 1/2-quart casserole or spray with a nonstick cooking spray. In a small bowl, combine flour, cumin, chili powder, sugar, and coriander. Gradually add reserved tomato liquid, stirring constantly to prevent lumps. In prepared casserole, combine onion, flour mixture, tomatoes, beans, and beer. Mix well. Bake, uncovered, 1 hour.
NTOES: I cooked the onion and garlic in a mixture of cooking sherry and balsamic vinegar instead of the oil.
Per serving: 214 calories (12% CFF), 2.8g fat, 37g carb, 8g fiber, 9g protein
Heat oil in a medium nonstick skillet over medium heat. Add onion and garlic. Cook, stirring frequently, until onion begins to brown, about 5 minutes. Preheat oven to 375 degrees. Lightly oil a 2 1/2-quart casserole or spray with a nonstick cooking spray. In a small bowl, combine flour, cumin, chili powder, sugar, and coriander. Gradually add reserved tomato liquid, stirring constantly to prevent lumps. In prepared casserole, combine onion, flour mixture, tomatoes, beans, and beer. Mix well. Bake, uncovered, 1 hour.
NTOES: I cooked the onion and garlic in a mixture of cooking sherry and balsamic vinegar instead of the oil.
Per serving: 214 calories (12% CFF), 2.8g fat, 37g carb, 8g fiber, 9g protein