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20 minute dinner recipes

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Easy Black Beans

http://www.eatingwell.com/recipes/easy_black_beans.html

From EatingWell:  June/July 2005, EatingWell for a Healthy Heart Cookbook (2008)

These easy black beans are the perfect accompaniment to any Mexican fiesta.

8 servings, scant 1/2 cup each | Active Time: 20 minutes | Total Time: 30 minutes

Ingredients

Preparation

  1. Heat oil in a medium saucepan over medium-high heat. Add onion and cook, stirring, until translucent, 4 to 5 minutes. Add garlic and cook, stirring constantly, for 30 seconds. Add ground chile, cumin and oregano and cook, stirring, until fragrant, about 30 seconds more. Add beans, water and tomato paste; stir to combine. Bring to a simmer, reduce heat to medium-low and cook, stirring occasionally, until the beans are heated through and the sauce is slightly thickened, 8 to 10 minutes. Serve warm.

Nutrition

Per serving : 117 Calories; 1 g Fat; 0 g Sat; 1 g Mono; 0 mg Cholesterol; 21 g Carbohydrates; 6 g Protein; 5 g Fiber; 84 mg Sodium; 69 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 1 very lean meat

Tips & Notes