The basic flavors of this Latin classic are here, but without most of the fat and sodium. Feel free to substitute ground turkey or pork for the ground beef.
Serve with instant brown rice or as filling for soft tacos.
- 1 small red bell pepper
- 1 medium red onion
- 2 medium cloves garlic
- 3/4 pound lean ground beef (90-10)
- 2 teaspoons olive oil
- 1 to 2 tablespoons pimento-stuffed olives
- 1 15- or 16-ounce can black beans
- 2 1/2 teaspoons ground cumin
- 1/2 teaspoon sugar
- 1/4 teaspoon salt
- 1/2 teaspoon crushed red pepper flakes
- 1 14.5-ounce can no-salt diced tomatoes, plus their juices
- 1/2 cup dark raisins
Stem and seed the red bell pepper, then coarsely chop the pepper to yield about 1 cup; place in a bowl. Coarsely chop the onion to yield 1 cup and add to the bowl; reserve a few tablespoons and mince it for garnish. Mince the garlic and add to the mixture.
Lightly spray a large nonstick skillet with nonstick cooking oil spray; heat over medium-high heat.
Crumble in the ground beef and cook for 5 minutes, stirring to break up any chunks, until no trace of pink remains. Use a slotted spoon to transfer the meat to a plate; drain and discard any fat.
Return the skillet to medium heat. Add the oil, then the bell pepper, coarsely chopped onion and garlic. Cook for 5 minutes, stirring often, until the vegetables are tender.
While the ground beef is cooking, cut the olives into thin slices. Drain and rinse the black beans.
Return the beef to the skillet, along witih the cumin, sugar, salt and crushed red pepper flakes. Cook for 1 minute, stirring to combine, then add the beans, the tomatoes with their juices and the raisins. When bubbles start to appear at the edges, reduce the heat to low, cover and cook for 10 to 15 minutes, stirring once or twice, until the flavors have blended.
Divide the mixture among individual plates. Top each portion with some of the olives and the reserved onion. Serve hot.
Adapted from "Fiber Up and Slim Down Cookbook," by the editors of Prevention Magazine (Rodale, 2008).
Tested by Bonnie S. Benwick.
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