We just returned from a trip and had very little fresh food in the house. We had been eating in restaurants three meals a day for a week and were craving something home-cooked and hearty, but we didn’t feel like going to the store.
We did have some canned black beans, canned tomatoes, garlic, frozen corn, a chili pepper and some fresh cilantro. I came up with this recipe and it hit the spot. It would make a great side dish or a vegetarian entree.
When you prepare the chili pepper, use gloves and do not touch your eyes (or any other body part) before washing your hands. I made the mistake of not using gloves once and my fingers burned for hours.
This recipe is low in saturated fat and cholesterol. It is an excellent source of Fiber and Vitamin C and a good source of Protein, Vitamin A, Folate, Potassium, Copper and Manganese. It is also high in Sodium given the use of canned ingredients. Rinsing the beans helps reduce sodium content somewhat.
1 fresh serrano or jalapeno pepper
1 tsp. olive oil
1 clove garlic, minced
1 (14 oz) can black beans, rinsed and drained
1 (14 oz) can tomatoes w/chilies, undrained
2/3 cup frozen corn
1 tsp. chili powder
1/2 tsp. cumin
2 Tbsp. fresh cilantro, chopped
Split chili pepper lengthwise and remove seeds/ribs. Mince pepper.
Heat olive oil in medium saucepan (2 1/2 quart). Add chili pepper and garlic. Sauté for a few minutes until both begin to soften.
Add black beans and tomatoes. Cook for a few minutes and then add corn, chili powder and cumin. Cook over medium heat for 15-20 minutes. Remove from heat and add cilantro just before serving.
Makes 4 servings
Per serving: 142 calories, 2g fat (0g sat), 0mg cholesterol, 778mg sodium, 26g carb, 8g fiber, 1g sugar, 8g protein