You can prepare the patties in advance up to the point of dredging them in cornmeal; cover and refrigerate. Purchase precut, fresh pineapple in the produce section to save time.
- * Rice:
- * 2 teaspoons butter
- * 1 cup diced fresh pineapple
- * 2 tablespoons chopped fresh cilantro
- * 1/4 teaspoon salt
- *
- Patties:
- * 1/2 teaspoon bottled minced garlic
- * 1/4 teaspoon ground cumin
- * 1/8 teaspoon salt
- * 1 large egg white
- * 1/4 cup chopped red onion
- * 1/4 cup cornmeal
- * Cooking spray
- * 1/4 cup reduced-fat sour cream
This delicious side dish can also be served as a dip with tortilla chips.
- * 1/4 cup vegetable broth
- * 1 tablespoon olive oil
- * 1/2 teaspoon salt
“These tacos are a beautiful way to serve black beans, which contain at least eight different flavonoids — phytonutrients with anti-oxidant properties. One caution, though: canned beans may contain high levels of sodium, which usually can be reduced by rinsing the beans in water. These black beans can’t be rinsed, of course, and in fact will be reduced. Avoid the temptation to add salt to this recipe.”
Advance preparation: The refried black beans will keep for three days in the refrigerator. You will have to moisten and thin them with water when reheating.
- T1 tablespoon canola oil
- chili powder
- ground cumin seeds
- black beans
- corn tortillas
- fresh or bottled salsa*
- queso fresco or feta cheese