Colombian Frijoles Recipe

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Colombian Frijoles
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Ingredients:

Directions:

  1. Cut the pork knuckle into little pieces, the size of your thumbnail.
  2. In a non stick pan, fry the pork until the pieces are crisp, and golden brown in colour.
  3. Remove from pan, and drain.
  4. Rinse the beans and run them through your hands to make sure that there are no small stones or bits of earth among them.
  5. Put the beans, pork fritters and lard into the pot and add enough water to cover the beans.
  6. Boil for about 2 hours stirring occasionally every 20 minutes, covered until they are tender, but not soft.
  7. In a separate pan, sauté the green onions and tomatoes for about 8- 10 minutes, until you get a nice thick sauce and all the tomatoes are dissolved.
  8. Remove from fire and add the tomato sauce to the bean stew.
  9. Add the salt, cumin and cilantro, and simmer for another 30 minutes, adding water if necessary.
  10. Serve with rice.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 408.69 Kcal (1711 kJ)
Calories from fat 129.64 Kcal
% Daily Value*
Total Fat 14.4g 22%
Cholesterol 4.05mg 1%
Sodium 13.97mg 1%
Potassium 1241.23mg 26%
Total Carbs 52.9g 18%
Sugars 2.92g 12%
Dietary Fiber 13.03g 52%
Protein 19.74g 39%
Vitamin C 9.7mg 16%
Iron 6.5mg 36%
Calcium 83.7mg 8%
Amount Per 100 g
Calories 298.55 Kcal (1250 kJ)
Calories from fat 94.7 Kcal
% Daily Value*
Total Fat 10.52g 22%
Cholesterol 2.96mg 1%
Sodium 10.21mg 1%
Potassium 906.73mg 26%
Total Carbs 38.64g 18%
Sugars 2.13g 12%
Dietary Fiber 9.52g 52%
Protein 14.42g 39%
Vitamin C 7.1mg 16%
Iron 4.8mg 36%
Calcium 61.1mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.6
    Points
  • 10
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol,
  • high fiber

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