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Islander Black Beans and Pineapple
Posted By archives On March 31, 2010 @ 10:54 am In Beans and Legumes | 1 Comment
Submitted by: marjorie
I made this for lunch today. It’s from a book of recipes called The Meatless Gourmet: Favorite Recipes from Around the World by Bobbie Hinman. I really like this cookbook and the recipes are very easy to adapt to E2L since they are already low fat, high fiber, low sodium, etc.
I tweaked the recipe below to make it E2L by leaving out the molasses the recipe called for and reducing the soy sauce/ Bragg’s. It was SOOOOOOOO good!
1 8 oz. can of salt-free tomato sauce
1 Tbs. Bragg’s Liquid Aminos or low sodium soy sauce (optional)
2 tsp. prepared yellow mustard
2 tsp. white vinegar (I used rice wine vinegar)
3/4 tsp. onion powder
1/4 tsp. garlic powder
1 16 oz. can of black beans, rinsed and drained (or 2 C. cooked)
1 16 oz. can crushed pineapple, drained
Preheat oven to 375.
Spray baking dish w/ cooking spray (I omitted this and nothing stuck).
In a large bowl, combine all ingredients, except beans and pineapple. Mix well. Stir in beans and pineapple. Spoon into prepared pan.
Bake uncovered, 40 minutes
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