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The Washington Post

Beef and Black-Bean Picadillo

Beef and Black-Bean Picadillo 4.000

James M. Thresher for The Washington Post

Dinner in Minutes Apr 1, 2009

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.


Servings: 4
Ingredients
  • 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

Directions

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.


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Recipe Source

Adapted from "Fiber Up and Slim Down Cookbook," by the editors of Prevention Magazine (Rodale, 2008).

Tested by Bonnie S. Benwick.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving: 409


% Daily Values*

Total Fat: 12g 18%

Saturated Fat: 4g 20%

Cholesterol: 55mg 18%

Sodium: 324mg 14%

Total Carbohydrates: 49g 16%

Dietary Fiber: 12g 48%

Sugar: 16g

Protein: 28g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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