Black Bean Polenta
Black Bean Cornmeal Cakes (Polenta)
Serving Size : 13
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup dry black beans
3 cups water
1 small onion -- chopped
3 tablespoons water
5 cups fat-free chicken broth
1 1/2 cups cornmeal
Sort and wash beans.
In a med saucepan, cover and boil beans in 3 cups water for 2 min.
Remove from heat and soak 1 hour.
Return to boil, reduce heat and simmer till beans are tender, about 1 hour.
Cool, drain and chop, set aside.
In saucepan, saute onion in 3 T. water till onion is transparent.
Add chicken broth and bring to a boil.
Slowly add the cornmeal, stirring constantly.
Stir in the black beans and mix well.
cook over low heat till liquid is absorbed.
Pour into sprayed shallow baking pan and allow to cool before refrigerating for 3-4 hours till firm.
To serve, cut into squares or desired shapes and brown in a skillet or grill which has been lightly sprayed with nonstick spray.
Notes: I think this would work with canned black beans too, which would cut down on preparation time dramatically. I bet you could also broil the squares in your oven, which might make them crispier.
|
