Cumin-scented black beans and corn
Creamy chipote grits
Wilted spinach and blue cheese salad
Fruit-infused iced tea
Margarita sherbert
Canned black beans are almost indispensable as a staple. Their taste and texture withstand canning remarkably well, making them a reliable standby for last-minute recipes.
Here, they join forces with a mix of Southern, Southwestern and border cuisines in a simple meatless menu.
The beans are cooked with corn, red peppers and a generous pinch of cumin. The simple “stew” then is spooned onto a bed of grits cooked with the smoky kick of canned chipotle chilies. A simple relish of tomatoes and cilantro makes a fresh finish.
CUMIN-SCENTED BLACK BEANS AND CORN
Preparation time: 10 minutes
Cooking time: 10 minutes
Yield: 4 servings
1 tablespoon olive oil
3/4 teaspoon ground cumin
1/4 teaspoon ground red pepper
1 each, diced: medium onion, small red bell pepper
1 can (15 to 16 ounces) black beans, rinsed, drained
1 cup fresh corn kernels
Salt to taste
Creamy chipotle grits, recipe follows
2 medium tomatoes, diced
1/2 cup minced cilantro
1. Heat oil in large non-stick skillet over high heat; stir in cumin and red pepper. Add onion and bell pepper. Cook, stirring, until onion is slightly charred at edges, 5 to 6 minutes. Add beans, corn and salt to taste. Cook until heated through.
2. To serve, divide grits among serving plates and top with black bean mixture. Toss together tomatoes and cilantro; sprinkle over top.
Nutrition information per serving (with grits):
Calories ……. 370 Fat …………. 7 g Cholesterol .. 5 mg
Sodium …… 620 mg Carbohydrates .. 66 g Protein …… 13 g
CREAMY CHIPOTLE GRITS
Preparation time: 5 minutes
Cooking time: 10 minutes
Yield: 4 servings
2 cups water
Salt
1 cup grits, preferably stone-ground
3 tablespoons sour cream
1/2 to 1 canned chipotle chili, minced
Heat salted water to a boil in medium saucepan over high heat. Slowly whisk in grits. Reduce heat to low; simmer grits, stirring often, until grits are creamy and soft, 8 to 10 minutes. Remove from heat; stir in sour cream and minced chili.
Nutrition information per serving:
Calories ……. 180 Fat …………. 3 g Cholesterol .. 5 mg
Sodium …… 115 mg Carbohydrates .. 34 g Protein ……. 4 g
WILTED SPINACH AND BLUE CHEESE SALAD
Preparation time: 10 minutes
Yield: 4 servings
10 ounces baby spinach or salad spinach
1/2 cup finely shredded red cabbage
3 tablespoons toasted pine nuts
3 green onions, minced
1/2 cup cilantro, minced
1 serrano chili
1 teaspoon orange zest
1/4 cup orange juice
2 tablespoons each: red wine vinegar, olive oil
Salt, freshly ground pepper
2 tablespoons crumbled blue cheese
1. Combine spinach, red cabbage and pine nuts in large bowl; set aside.
2. Stir green onions, cilantro, chili and orange zest together in small bowl. Combine with orange juice, vinegar, oil, salt and pepper in a microwave-safe dish. Microwave on high power until hot, about 40 seconds. Pour over spinach mixture and top with blue cheese.
Nutrition information per serving:
Calories …….. 90 Fat ………… 5 g Cholesterol .. 4 mg
Sodium …… 120 mg Carbohydrates .. 8 g Protein ……. 5 g
