Chef Christine's Note:
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.
My Private Note
Units: US | Metric
- 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
- 1Heat 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.
- 2Stir 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.
- 3Puree one-quarter of the bean mixture in a blender. Stir the puree into the simmering beans.
- 4Simmer 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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Nutritional Facts for Low-Fat Cuban Black Beans
Serving Size: 1 (316 g)
Servings Per Recipe: 4
- Amount Per Serving
- % Daily Value
- Calories 296.6
- Calories from Fat 53
- Total Fat 5.9 g
- Saturated Fat 1.1 g
- Cholesterol 6.5 mg
- Sodium 241.8 mg
- Total Carbohydrate 44.2 g
- Dietary Fiber 14.2 g
- Sugars 3.3 g
- Protein 18.1 g