Healthy Pan Fried Black Beans
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 10
Ingredients
3 cans black beans, drained and rinsed˝ medium onion, chopped1 medium clove garlic, minced˝ tomato, chopped (or can add 2 tbsp salsa if on hand)˝ tbsp olive oil1/2 - 2/3 cup chicken broth1 tsp saltpepper to tastecilantro and or cheese for garnish (not in nutritional info)
Heat oil in pan over medium heat.
Add onions and sauté until translucent. Add garlic and sauté for 30 seconds.
Add 1/3 of beans and begin to mash. Add some liquid to keep beans from drying out. Once mashed, add another 1/3 of beans, liquid and mash again. Continue until all beans have been added, mashed and enough liquid to keep beans from drying out.
Finally, add chopped tomatoes (or salsa), salt and pepper and cook for additional 5 minutes to let flavor blend. Serve hot sprinkled with some cilantro or cheese for garnish.
Serving Size: Makes 10 1/2 cup servings
Number of Servings: 10
Recipe submitted by SparkPeople user LUSCIOUS02.
Add onions and sauté until translucent. Add garlic and sauté for 30 seconds.
Add 1/3 of beans and begin to mash. Add some liquid to keep beans from drying out. Once mashed, add another 1/3 of beans, liquid and mash again. Continue until all beans have been added, mashed and enough liquid to keep beans from drying out.
Finally, add chopped tomatoes (or salsa), salt and pepper and cook for additional 5 minutes to let flavor blend. Serve hot sprinkled with some cilantro or cheese for garnish.
Serving Size: Makes 10 1/2 cup servings
Number of Servings: 10
Recipe submitted by SparkPeople user LUSCIOUS02.
Nutritional Info Amount Per Serving
- Calories: 130.5
- Total Fat: 1.2 g
- Cholesterol: 0.0 mg
- Sodium: 262.3 mg
- Total Carbs: 22.6 g
- Dietary Fiber: 8.1 g
- Protein: 8.2 g
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