Sunday, August 19, 2012

Baked Black Beans with Chorizo

We made this and served this as a side dish. We really like this--added the tomato at the table for those who wanted it. I think this would make a great dip and would use a hand blender and puree it.

Baked Black Beans with Chorizo

Serve this versatile dish warm or at room temperature as a tasty side to accompany the tacos or as a dip with chips.
Yield: 6 servings (serving size: about 1/2 cup)


1 tablespoon olive oil
1/2 cup diced Spanish chorizo (used Mexican)
Cooking spray
1 1/2 cups chopped onion
1 jalapeño pepper, sliced
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground red pepper
5 garlic cloves, minced
3/4 cup fat-free, lower-sodium chicken broth
2 (15-ounce) cans black beans, rinsed and drained
1 cup chopped seeded tomato
1/2 cup (2 ounces) shredded Monterey Jack cheese
1/4 cup thinly sliced green onions

Preparation
1. Preheat oven to 425°.

2. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add chorizo; sauté for 2 minutes. Remove chorizo from pan. Coat pan with cooking spray. Add onion and jalapeño; sauté 4 minutes, stirring occasionally. Add salt, cumin, red pepper, and garlic; sauté 1 minute, stirring constantly. Stir in broth and beans; bring to a boil. Cook 5 minutes. Mash to desired consistency. Spoon bean mixture into an 8-inch square baking dish coated with cooking spray.

3. Top with chorizo, tomato(or wait until the end), and cheese. Bake at 425° for 30 minutes or until lightly browned. Top with green onions (and the tomatoes).

Nutritional Information
Calories: 189; Fat: 8.4g; Saturated fat: 3g; Monounsaturated fat: 3.6g; Polyunsaturated fat: 0.7g; Protein: 10.2g; Carbohydrate: 19.4g; Fiber: 6.2g; Cholesterol: 8mg; Iron: 1.7mg; Sodium: 307mg; Calcium: 142mg

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