Spicy Black Beans With Chorizo and Greens - 33g Carbs, 10g Fiber, 2g Sugar
From: The Washington Post, December 7, 2011
From Nourish columnist Stephanie Witt Sedgwick
Course: Main Course
Features: Healthy
This dish riffs on Italian-style greens with white beans. Choosing to
pair black beans with chorizo, a spicy Mexican sausage, was easy, as
those ingredients are frequent partners in Mexican cooking.
I like to use pre-cut, bagged mixed greens for convenience; the kale
in some of the mixes can remain a little bitter, but it still works.
If you choose to use canned diced tomatoes (another time-saver), use
a no-salt-added brand.
Serve with roast chicken or pork, or as a main dish with rice.
8 to 10 side-dish servings or 4 to 6 main-course servings
1 Tbsp olive oil
1 small onion, cut into 1/2-inch dice (scant 1 cup)
8 oz fresh chorizo sausage (casings removed)
1 cup 1/2-inch-diced tomato, peeled and seeded if desired (may
substitute canned, no-salt-added diced tomatoes; see NOTE)
3 cups cooked (homemade or canned, no-salt-added) black beans
1/2 cup homemade or no-salt-added chicken broth
1 lb washed, trimmed greens, such as a mix of chard, kale, mustard greens,
spinach and/or turnip greens, or the leafy green of your choice, torn
into bite-size pieces
Salt (optional)
Heat the oil in a large (13-inch), shallow nonstick braising pan or
heavy-duty roasting pan over medium-high heat. Add the onion; cook for
3 to 4 minutes, until just softened.
Add the sausage to the pan in small chunks. Cook for 5 to 6 minutes,
stirring and breaking up any clumps of sausage, until the sausage loses
its raw look; it will not be cooked through. Stir in the tomato and cook
for 2 minutes, then stir in the black beans and broth.
Add the greens in one or two batches. Cover (with a lid or aluminum foil)
and cook for 2 to 4 minutes to wilt them with each addition; uncover and
use tongs to incorporate.
Cover and reduce the heat to medium or medium-low so the liquid is
barely bubbling at the edges. Cook for 8 to 10 minutes to meld the
flavors and cook the sausage through. Uncover and taste; add salt
if desired. If the mixture is soupy, increase the heat to high and
cook (uncovered) until the liquid has reduced so the mixture is moist
but not soupy.
Serve warm or at room temperature.
NOTE:
To peel tomatoes, use a small, sharp knife to cut an X in the bottom
of each one. Drop them into a large bowl of just-boiled water; let sit
for a few minutes. You should see the peel start to curl where the X
is. Transfer to a bowl of cold water or let cool, then discard the
peel. Cut the peeled tomatoes in half; gently squeeze to release and
discard the seed gel in each half.
Serving size: based on 6 main-course servings
Nutrition per Serving:
360 Calories, 18g Total Fat, 6g Saturated Fat, 35mg Cholesterol,
530mg Sodium, 33g Total Carbs, 10g Dietary Fiber, 2g Sugar, 20g Protein
