Thursday, June 19, 2008

Black Bean Croquettes

2-15 oz. cans black beans, rinsed
1 t. cumin
1 c. frozen corn kernels, thawed
1/4 plus 1/3 c. breadcrumbs (panko or Italian)
2 c. finely chopped tomatoes*
2 scallions, sliced*
1/4 c. chopped fresh cilantro*
1 t. chili powder, divided
1/4 t. salt
1 T. olive oil

  • Preheat oven to 425. Coat a baking sheet with cooking spray.
  • Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and 1/4 c. breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 t. chili powder, and salt in a medium bowl. Stir 1 c. of the tomato mixture into the black bean mixture.
  • Mix the remaining 1/3 c. breadcrumbs, oil, and remaining 1/2 t. chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant 1/2 c. balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
  • Bake the croquettes until heated through and the breadcrumbs are goldren brown, about 20 minutes.

Makes 4 servings, 2 croquettes each

405 calories/serving, 12 g fat (2 g sat)

16 g protein, 16 g fiber, 61 g carbs

*You may also use about 1 c. bottled salsa, plus more for serving.

Monday, June 16, 2008

Beef and Black Bean Burritos

8 oz. lean ground beef
1 C. chopped onion
2 cloves garlic, minced
1-1/2 t. ground cumin
1 t. chili powder
1/2 t. ground coriander
Salt and pepper to taste
1 15 oz. can black beans, rinsed and drained
6-8 inch flour tortillas
1 to 1-1/2 C. shredded cheddar cheese

  • In a large skillet, brown the ground beef, along with the onion, and garlic.
  • Stir in cumin, chili powder, and coriander. Cook and stir for 1 minute. Stir in the black beans, salt and pepper.
  • Cook for about 5 minutes. Spoon the beef mixture down the center of a tortilla and top with the cheese and and other of your favorite taco toppings.

optional additional toppings: shredded lettuce, taco sauce, sour cream, and any other of your favorite taco toppings

Wednesday, June 11, 2008

Pork Chops in Garlicky Sauce

Serves 4

4 thick bone-in pork chops (about 2 lbs). I used boneless chops
Salt and freshly ground black pepper
3 T. olive oil
1 C. chopped onion
1 C. chopped bell pepper
1.5 lbs baking potatoes, peeled and cut into 1-inch pieces. I didn't peel them
1 C. peeled, seeded, and chopped tomato. I skipped this
1/2 t. pimenton, bittersweet if available. I left this out because I don't know what it is!
Pinch of ground cloves
Freshly grated nutmeg
Pinch of dried thyme
3 garlic cloves, peeled
1/3 C. chopped fresh flat-leaf parsley

  • Sprinkle the chops with salt and pepper and let them stand for 30 minutes. Heat the oil in a large skillet over high heat and fry the chops, turning to brown both sides, for 3 to 4 minutes. Remove them from the skillet.
  • Add the onion, green pepper, and potatoes and saute for 5 minutes. Add the tomato and cook for 5 minutes. Add 1/2 C. water, 1/2 t. salt, the pimenton, cloves, nutmeg, and thyme. Cover and cook, stirring occasionally, until the potatoes are tender, 30 minutes.
  • Return the pork chops and and juices to the pan and reheat gently until the chops are cooked through, 5-10 minutes.
  • Puree the garlic and parsley in a blender with 1/3 C. water. Stir into the skillet and combine with the pan juices. Cook for 5 minutes.

From Cooking From the Heart of Spain by Janet Mendel