Ingredients:

Olive oil cooking spray
1 Tablespoon olive oil
1 Small red bell pepper, seeded and minced
1 Small onion, minced
3 Large gloves garlic, minced
1 Small jalapeno chile pepper, seeded and minced
3 Cups cooked black beans
3 Scallions, white part only, minced
½ teaspoon ground cumin
½ teaspoon crushed dried oregano, preferably Mexican
Salt to taste (optional)
Freshly ground pepper to taste
¼ cup fat-free sour cream
¼ cup minced fresh cilantro

Preparation:

Lightly coat a 10-inch nonstick skillet with cooking spray.  Add the olive oil and place over medium-low heat.  Add the bell pepper, onion, garlic, and chile pepper.  Sauté’ stirring often, until the vegetables are limp, about 5 minutes.

Stir in the black beans, scallions, cumin, and oregano.  Season with salt (if using) and pepper. 

Cook over medium heat for 5 minutes, gently mashing the beans with a pancake turner to form a compact cake.

Reduce heat to low and continue to cook for another 10 to 15 minutes, until the bottom is crusty and a thick pancake has formed. 

Invert onto a serving platter and top with dollops of sour cream.  Sprinkle with cilantro and serve at once.

Makes 4 servings.

Joslin Choices:

1 low-fat protein.  1 ½ carbohydrate (bread/starch)

Per Serving:  173 calories (16% calories from fat), 4 g total fat (0 saturated fat), 12 g protein, 32 g carbohydrates, 10 g dietary fiber, 1 mg cholesterol, 406 mg sodium, 663 mg potassium.