Low-Fat Cuban Black Beans Recipe #201399
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.
30 min | 15 min prep
SERVES 4
- 1 tablespoon olive oil or 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
- 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.
- 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.
- Puree one-quarter of the bean mixture in a blender. Stir the puree into the simmering beans.
- 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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5 stars