Friday, May 21, 2010

Irio

2 cups corn kernels -- 2 ears, or frozen, thawed
1 cup cooked black beans -- or kidney
1 pound boiling potatoes -- peeled and diced
1/2 cup water
2 pounds fresh spinach -- or frozen, thawed, chopped
1 teaspoon fresh ground black pepper

1. If using fresh corn, steam for 3 minutes or microwave on High for 1 minute to cook lightly.

2. In a medium pot, combine corn, beans, potatoes, and 1/2 cup water. Cook, covered, on medium heat until potatoes are soft, about 10 minutes.

3. Add spinach and continue to cook for 5 more minutes.

4. Remove from heat and mash slightly, until beans and potatoes are in very small pieces.

5. Return to heat and cook 3 more minutes to warm the mixture, then serve. Add pepper to taste.



Per Serving: 263 Calories; 1g Fat (4.5% calories from fat); 15g Protein; 55g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol; 192mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat.

NOTES : Irio originated in central Kenya and is now popular in many areas. vegetables vary according to season and area. You can add any type of greens you like, such as kale, mustard, or beet greens. Irio is better made with fresh greens, but if you need to use frozen, be sure to thaw them and squeeze all the water ou. Irio is usually made with fresh corn, but frozen, thawed corn can be used.

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