NUTRITION PROFILE:
Low Calorie
| Low Carb
| High Fiber
| Low Sodium
| Low Cholesterol
| Low Sat Fat
| Heart Healthy
| Healthy Weight
These easy black beans are the perfect accompaniment to any Mexican fiesta.
Makes 8 servings, scant 1/2 cup each
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
2 teaspoons extra-virgin olive oil
1 medium yellow onion, diced (about 1 1/2 cups)
2 cloves garlic, minced
2 teaspoons ground ancho chile pepper (see Note)
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
2 15-ounce cans black beans, rinsed
1 cup water
1 tablespoon tomato paste
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 INFORMATION: Per serving: 117 calories; 1 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 21 g carbohydrate; 6 g protein; 5 g fiber; 84 mg sodium; 69 mg potassium.
Nutrition bonus: Folate (41% daily value), Magnesium (19% dv), Iron (15% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 1 very lean meat
TIP: Ingredient Note: Ancho chile peppers, one of the most popular dried chiles used in Mexico, are dried poblano peppers. They have a mild, sweet, spicy flavor. Ground ancho chile pepper can be found in the specialty-spice section of large supermarkets, or substitute ground chili powder with a pinch of cayenne.
MAKE AHEAD TIP: Cover and refrigerate for up to 2 days. Reheat in a saucepan with 2 tablespoons water over medium-low heat, stirring occasionally, for about 5 minutes.
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