Judy Haffner, Julie Bove
"gw" > wrote in message
...
> Hi, Cowboy Beans have been one of our families favorites for years. Here
> ya go:
>
>
> Name: Cowboy Beans (Frijoles Charros)
> Serves: 12
> Key Ingredient: beans
> Preparation: pressure cook, crock pot
> Cuisine: Mexican
> Food Group: legume
> Meals:
> Courses: side
>
> Comments:
> A dish originating in Tamaulipas, Mexico, this is the classic
> accompaniment to the grilled beef dishes of northern Mexico. It is an
> ideal make-ahead dish, especially good with barbeque, improving as the
> flavors come together. Although the initial cooking of the beans can be
> done in a pressure cooker, a slow-cooking pot, such as a clay casserole,
> should be employed once the other ingredients have been added.
>
> Serrano chiles: The green ones are mild, but as they ripen and turn
> colors, they get more and more spicy. If you do get ripe peppers you can
> "tame the flame" by using fewer serranos' and substituting bell peppers.
>
> Ingredients:
> 1 lbs. or
> 2 cup pinto beans or frijol de mayo, washed, soaked in water overnight,
> and drained
> 6 cups water
> 1 medium yellow onion, peeled and chopped
> 4 large garlic cloves (pressed)
> 1 tablespoons Olive oil
> 1/2 lb. pork charizo
> 4 roma tomatoes, chopped
> 2 serrano chiles, chopped
> 1 Anahiem chili (roasted, seeded and chopped)
> 2 TBS cilantro (chopped)
> 1 tsp oregano (mexican)
> 1/2 tsp cumin
> salt to taste
>
> Optional:
> 1 lb ground beef (fried and crumbled)
> 2 sprig epazote (instead of cilantro)
> 1 TBS vegetable oil or lard (instead of olive oil)
> 1/2 lb bacon (instead of charizo)
>
> Instructions:
> 1. Place the beans in pressure cooker with half the onion, half the
> garlic, oil, cilantro or epazote. Add water, bring to pressure and cook
> for 20 min. Note: Do not fill cooker over 1/2 full, (no room, no
> pressure). Let pressure drop by itself.
>
> 2. In a medium pan, cook the charizo until some of its fat is rendered,
> add the remaining onion and garlic, oregano and cumin and saute until the
> onion softens.
> a. If using ground beef cook separately.
>
> 3. Add the tomato and chiles, and continue cooking until the tomato
> releases its juice.
>
> 4. Mix all in the crock pot and cook on high for 1st hour. Turn down to
> low and cook for 6-8 hours.
>
> 5. Serve in bowls, as an accompaniment to grilled beef, lamb, (or
> chicken), offering chopped onion as a garnish.
>
> Nutrition:
> Calories: 258.64
> Protein: 34.26
> Carbohydrate: 31.91
> Total Fat: 23.51
> Saturated Fat: 8.65
> Unsaturated Fat: 12.33
> Monounsaturated Fat: 10.72
> Polyunsaturated Fat: 1.61
> Alcohol: N/A
> Cholesterol: 90.8
> Dietary Fiber: 8.64
> Sugars: N/A
> Vitamin A: 176.58
> Vitamin D: N/A
> Vitamin E: .14
> Vitamin K: N/A
> Vitamin C: 49.29
> Thiamin: .44
> Riboflavin: .37
> Niacin: 7.22
> Pantothenic: 1.09
> Vitamin B6: .62
> Folate: 29.64
> Vitamin B12: 2.65
> Calcium: 71.32
> Copper: .5
> Iron: 5.25
> Magnesium: 97.66
> Manganese: .62
> Phosphorous: 366.67
> Potassium: 135.07
> Zinc: 6.06
> Alpha Tocopherol: .55
> Caffeine: N/A
> Cystine: .38
> Phytosterols: 12.24
> Sodium: 89.12
> Water: 293.79
Thanks!
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