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Lean Retried Blackbeans

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Ingredients
  Onion 1 Large, chopped
  Garlic 2 Clove (10 gm), minced or pressed
  Fat free low sodium chicken broth 360 Milliliter (1 1/2 Cups)
  Canned black beans 3 Ounce, drained, rinsed (2 Cans, 1.5 Ounces /425 Grams Each)
  Ground cumin 1⁄2 Teaspoon
  Packed feta cheese/Queso fresco 43 Gram (1/3 Cup)
  Cilantro sprig 2
Directions

1. In a wide frying pan (preferably nonstick), combine onion, garlic, and 3/4 cup (180 ml) of the broth. Cook over high heat, stirring occasionally, until liquid evaporates and onion begins to brown. To deglaze pan, add 2 to 3 tablespoons (30 to 45 ml) water and stir to loosen browned bits clinging to bottom of pan. Cook, stirring occasionally, until liquid evaporates and onion begins to brown again. Repeat deglazing step, using about 2 tablespoons (30 ml) water each time, until onion is richly browned.
2. Stir in remaining 3/4 cup (180 ml) broth; stir to loosen browned bits clinging to bottom of pan. Add beans and cumin. Remove from heat and coarsely mash beans with a large spoon or a potato masher. (At this point, you may cover and refrigerate for up to 2 days.)
3. Bring bean mixture to a simmer over medium heat. Then simmer, stirring often, for about 15 minutes; beans should be thick enough to hold a fork upright (push beans into a mound to test). Spoon into a serving bowl; crumble cheese over top and garnish with cilantro sprigs.

Recipe Summary

Method: 
Fried
Ingredient: 
Bean

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 355 Calories from Fat 94

% Daily Value*

Total Fat 11 g16.3%

Saturated Fat 6.6 g32.8%

Trans Fat 0 g

Cholesterol 38.3 mg12.8%

Sodium 978.6 mg40.8%

Total Carbohydrates 50 g16.5%

Dietary Fiber 9.2 g36.7%

Sugars 15.8 g

Protein 16 g32.2%

Vitamin A 9.2% Vitamin C 45.5%

Calcium 45.5% Iron 14%

*Based on a 2000 Calorie diet

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Lean Retried Blackbeans Recipe