Andrew Scrivani for The New York Times
This week, in response to readers’ requests on the Recipes for Health Facebook page, I focused on quick one-dish dinners. You may have a different opinion than I do about what constitutes a quick meal. There are quick meals that involve little or no cooking – paninis and sandwiches, uncomplicated omelets, scrambled eggs, and meals that combine prepared items with foods that you cook -- but I chose to focus on dishes that are made from scratch. I bought a cabbage and a generous bunch of kale at the farmers’ market, some sliced mushrooms and bagged baby spinach at Trader Joe’s, and used them in conjunction with items I had on hand in the pantry and refrigerator.
I decided to use the same rule of thumb that a close French friend uses. She refuses to spend more than a half hour on prep but always turns out spectacular dinners and lunches. My goal was to make one-dish meals that would put us at the table no more than 45 minutes after I started cooking (the soup this week went over by 5 or 10 minutes but I left it in because it is so good). For each recipe test I set the timer for 30 minutes, then let it count up once it went off. All of the meals are vegetarian and the only prepared foods I used were canned beans.
I do believe that it is healthy – and enjoyable -- to take time to prepare meals for the family (or just for yourself), even when you are juggling one child’s afterschool soccer practice and homework with another child’s dance recitals and homework. Sometimes it is hard to find that half hour, but everybody benefits when you do.
Soft Black Bean Tacos With Salsa and Cabbage
Canned black beans and lots of cabbage combine in a quick, utterly satisfying one-dish taco dinner. They can be served open-faced or folded over.
1 tablespoon canola or grape seed oil
1 teaspoon medium-hot chili powder (more to taste)
1 teaspoon ground lightly toasted cumin seeds (more to taste)
2 cans black beans, with liquid
Salt to taste
8 corn tortillas
1 cup fresh or bottled salsa*
3 ounces either queso fresco, feta, or sharp cheddar, grated or crumbled
2 cups shredded cabbage
*Make fresh salsa with 2 or 3 chopped roma tomatoes, 1 or 2 jalapeños or serrano chiles, a little chopped onion or shallot if desired, salt, a squeeze of lime juice, and chopped fresh cilantro
1. Heat the oil in a large, heavy skillet over medium-high heat and add the chili powder and ground cumin. Allow the spices to sizzle for about half a minute, until very fragrant, and stir in the black beans and 1/2 cup water. Cook, stirring and mashing the beans with the back of your spoon, for 5 to 10 minutes, until thick and fragrant. Be careful that you don’t let the beans dry out too much. If they do, add a little more water. Remove from the heat.
2. Heat the tortillas, two or three at a time, in a dry skillet over medium-high heat, or in a microwave. Top with the black beans, salsa, cheese and cabbage. Fold the filled tortillas over if desired and serve. Alternatively, one at a time, place a tortilla on a plate, top with the beans and cheese and heat through for 30 seconds to a minute in a microwave. Then top with salsa and a generous handful of cabbage, and serve.
Yield: Serves 4
Advance preparation: The refried black beans will keep for three days in the refrigerator. You will have to moisten and thin them out with water when you reheat them.
Nutritional information per serving: 398 calories; 11 grams fat; 3 grams saturated fat; 3 grams polyunsaturated fat; 4 grams monounsaturated fat; 15 milligrams cholesterol; 56 grams carbohydrates; 13 gram dietary fiber; 887 milligrams sodium (does not include salt to taste); 17 grams protein
Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”
