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Diabetic exchanges per serving: 1½ fat.
Note: Canned lower-sodium black beans speed up this recipe from Cooking Light’s “Lighten Up, America!” (Oxmoor, $29.95) by Allison Fishman Task. For better flavor and texture, you can use dried beans that you’ve soaked and cooked in place of the canned product. Serve the beans as is, topped with a dollop of sour cream and minced cilantro, or roll up in warm black tortillas with some grated Monterey Jack cheese and tomatillo salsa.
• 1 1/2 tbsp. canola oil
• 1 c. chopped onion
• 3/4 c. finely chopped red bell pepper
• 1/2 tsp. brown sugar
• 1 garlic clove, minced
• 1/4 tsp. ground cumin
• 1/4 tsp. freshly ground black pepper
• 1 c. water
• 2 (15-oz. each) cans 50 percent-less-sodium black beans, undrained (or use 2 c. cooked beans; if using beans you have cooked yourself, you may need to add more water or use some of the bean cooking water)
• 1 tsp. white wine vinegar
Heat oil in a large Dutch oven over medium heat. Add onion and bell pepper; cook, stirring occasionally, until tender, about 5 minutes. Stir in brown sugar, garlic, cumin and black pepper; cook, stirring constantly, 1 minute. Stir in 1 cup water and black beans. Heat to a boil. Partly cover, reduce heat, and simmer, stirring frequently, until slightly thick, 30 minutes. Remove from heat; stir in 1 teaspoon white wine vinegar.
Nutrition information per serving: