Title: Congri cubano
 Categories: Miamiherald, Beans, Ethnic, Cuban, Diabetic
      Yield: 8 Servings
 
MMMMM-----------------FORMATTED BY LISA CRAWFORD----------------------

MMMMM-----------------------FOR THE BEANS----------------------------
    1/2 lb Red beans
    1/2    Green bell pepper
      1 md Onion; quartered

MMMMM----------------------FOR THE SOFRITO---------------------------
      1 tb Olive oil
    1/2    Green bell pepper; seeded
           -and diced
      1 lg Onion; diced
      4 cl Garlic; minced
    1/2 c  Tomato sauce
    1/2 ts Fresh oregano

MMMMM---------------------TO FINISH THE DISH--------------------------
      2 c  Converted rice
      1    Bay leaf
 
  Soak the beans overnight with enough water to cover by 3 inches.
  Discard the soaking water.  Add the green pepper, onion and 6 cups of
  fresh water to the bean pot, bring to a boil and turn down the heat.
  Cook at very low heat until beans are cooked through, about 1 1/2 to
  2 hours. Drain the beans and reserve cooking liquid. This can be done
  ahead. (Or, open 2 cans red beans, rinse and drain). To make the
  sofrito, heat olive oil in a large skillet with cover.   1    Bay leaf
  
  Soak the beans overnight with enough water to cover by 3 inches.
  Discard the soaking water.  Add the ger 2 minutes. Add the rice to
  the skillet and stir.  Add the bay leaf.  Measure 4 cups of beans the
  bean cooking liquid and add to the rice.( if using canned beans add
  water) Continue to stir at high heat until it comes to a boil. Turn
  heat down to simmer, add cooked beans, stir very gently, cover
  skillet and cook for 20 minutes.
  
  Nutritional info per serving: 306 cal; 11g pro, 58g vcarb, 4g fat
  (11%), 1.5g fiber, 2 mg chol, 136g sodium Exchanges: .9 veg, 3.5
  bread, .5meat, .5 fat