Low-Fat Cuban Black Beans |
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Prep Time: 15 Minutes Cook Time: 15 Minutes |
Ready In: 30 Minutes Servings: 4 |
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From Health Latin Cooking. The secret to low-fat is to use Canadian Bacon because it's lean and to drain the beans and use chicken stock for flavor without all the sodium. Enjoy. Ingredients:
1 tablespoon olive oil or 1 tablespoon lard |
1/2 green bell pepper, finely chopped |
1 small onion, finely chopped |
3 scallions, finely chopped |
1 ounce canadian bacon, minced |
2 garlic cloves, minced |
2 tablespoons finely chopped fresh cilantro |
1/2 teaspoon ground cumin |
1/2 teaspoon dried oregano |
1 bay leaf |
2 (15 ounce) cans black beans, rinsed and drained |
1/4 cup white wine (optional) |
1/2 teaspoon sugar |
1 1/2-3 cups chicken stock |
salt and pepper |
Directions:
1. Heat the oil or lard in a large nonstick skillet over medium heat. Add the bellpeppers, onions, scallions, bacon, garlic, cilantro, cumin, oregano, and bay leaf. Cook for 5 minures or until the vegetables are soft but not brown.
2. Stir in the beans and wine. Bring to a boil over high heat. Stir in the sugar and 1 1/2 cups of the stock or broth. Reduce the heat to medium and simmer for 5 minutes. Remove bay leaf.
3. Puree one-quarter of the bean mixture in a blender. Stir the puree into the simmering beans.
4. Simmer for 2 minutes more, or until thick but still soupy. If the bean mixture is too thick add, more stock or broth. Season w/ salt and pepper.
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