2 ts Vegetable oil
1 sm Onion, finely diced
1 sm Jalapeno pepper, seeded,
-finely diced
1 Clove garlic, minced
1/4 ts Ground cumin
1/4 ts Dried oregano
1/4 ts Chili powder
1 pn Ground coriander seeds
16 oz Black beans, rinsed, drained
3 tb Water
Salt
Freshly ground pepper to
-taste
1/2 Avocado, pitted, peeled,
-diced
1 Plum tomato, diced
1 Scallion, minced
1 tb Minced fresh coriander
-(cilantro)
2 ts Fresh lime juice
1 pn Grated lime zest
4 Flour tortillas, warmed
Info: posted by Perry Lowell, April 1993 from Good Food magazine, October
1988
This recipe gets 30% or less of its calories from fat. This is not a low
sodium recipe, however eliminating added salt can reduce sodium content.
Makes 2 servings.
Garnishes: shredded romaine lettuce, sliced red onion, grated Monterey
Jack cheese, and sour cream.
1. Stir oil, onion, jalapeny, and garlic together in 9-inch glass pie
plate. Cover with plastic wrap, leaving one corner open for vent.
Microcook on HICH power 1 minute. Stir in cumin, oregano, chili powder,
and ground coriander; microcook, covered and vented, 1 minute. Stir in
beans and water; microcook, covered and vented, 2 minutes. Transfer 1/2
cup bean mixture to blender or food processor and puree. Stir back into
remaining beans. Season to taste with salt and pepper.
2. Combine avocado, tomato, scallion, fresh coriander, lime juice, and
zest in small bowl. Season salsa to taste with salt and pepper.
3. When ready to serve, microcook beans, covered and vented, until very
hot, 1-3 minutes. Serve beans with tortillas, salsa, and garnishes.
Nutrition Information per Tablespoon: 573 calories 22 g protein 80 g
carbohydrates 19 g fat (29% of calories) 548 mg sodium 0 mg cholesterol
