Black Bean

This zesty salsa is high in protein and fiber and low in fat, and it makes a great accompaniment to grilled meat, chicken, or fish. It’s quick work to make your own baked tortilla chips, and they are so much more healthful than anything you can buy from the store.

Refritos—refried beans—are one of the most common side dishes in Mexican and Southwestern restaurants. Finding a good rendition, though, is rare. Most places use flavorless canned beans for a base—already a poor start. And they don’t take the time to slowly cook and stir them to infuse the mixture with flavor and texture. The best refritos are made from beans cooked from scratch with many different seasonings so the beans absorb the flavors and the cooking liquid is intense and balanced. Here are two recipes for refritos. The first is for black beans cooked from a dried state, which takes several hours to prepare. The second requires just forty minutes and uses canned black beans that are already cooked as a base.

If you don’t have time to cook your beans for refritos, for a better base, buy a Mexican brand of canned black beans like La Casteño, which have more flavor, or the Ranch brand, which have been cooked with jalapeños.

Unlike other frying methods, stir-frying requires very high heat and very little fat. A wok is the best implement; it heats up quickly and to just the right temperature, and the shape promotes the brisk tossing about of food that is so characteristic of stir-frying. You can achieve similar results in a skillet as long as it’s large enough to accommodate all the ingredients (with room for tossing): Set the pan over high heat until very hot, add the oil and shrimp (or other items), and then adjust the heat as necessary during cooking.This method results in perfectly coated shrimp with lots of flavor, but there will not be much sauce for serving with rice (which is more authentic than heavily sauced renditions); if desired, double the amount of sauce ingredients.

Make the chile-lime marinade the day before, and let the pork marinate overnight before cooking.

To reduce the fat, we eliminated the cheese and toasted the corn tortillas in the oven rather than frying them in oil.

Pair this smooth, cumin-rich soup with unsalted baked corn tortilla strips and a deep green salad for a simple, hearty meal.

Barbecue gets along with any bean cooked with a little onion and garlic, including black beans. Cuban Black Beans with a touch of sherry are especially well suited for Cuban Fingers (page 176) with Ultimate Cheater Pork Loin (page 80). Serve the beans over rice or add some water or broth and turn them into a soup dressed with fresh parsley, chopped onion, chopped hard-cooked egg, and a dollop of yogurt or sour cream.

If a meal I’m making needs a little protein boost, I must admit that the first thing I think of reaching for is tofu. But since we already use plenty of soy foods, I try to remind myself to consider beans instead. Beans of all kinds are inexpensive and delicious nutritional powerhouses—in short, a food category that deserves daily attention.

In my part of the world (the Northeastern United States), we get the best mangos and avocados in mid-to late winter, just when our winter-weary palates need them most. This relishlike salad is not only scrumptious but also lovely to look at. It’s especially welcome with Southwestern-style tortilla dishes.

This appetizing bean salad adds color and crunch to a meal. Make it to bolster grain dishes and pastas.

Bursting with Southwestern flavors, this salad is as delicious as it is easy.

This recipe is one I’ve used for a long time, though oddly, it has never made it into any of my books until now. It’s an attractive, fast main dish salad that can be made all year round (now that fresh herbs of all kinds are always available in any supermarket), though I still prefer serving it during warmer months. Leftovers of this salad are delicious in a wrap the next day for lunch or dinner.