STRATEGY SESSION: I reduce both fat and calories in this recipe by omitting the oil altogether.  Then, by reducing the liquid, I intensify the flavor of the sauce.

 

The following is one of my favorite transformations for several reasons. First, my main intervention was a no-brainer (omit the oil). Second, my compensatory strategy was a classic—reducing liquids.

Two important points: Cooking time depends entirely upon the age of the beans. If they’re fresh, they might be tender in 1 hour; if not so fresh, they may take twice that long. Since you can’t tell their age by their appearance, it’s best to start checking them after the first hour of cooking. When you can mash one or two easily between your thumb and index finger, they’re done. Also, beans have a tendency to boil over, particularly in the absence of oil, so make sure you use a large pot. Mine holds 10 quarts and I’ve never had a problem. However, if your pot is smaller than mine, add a teaspoon of oil at the outset to decrease the risk of a boil-over.

Amazing Black Beans

Adapted from Kemp’s Black Beans http://tinyurl.com/Kempsbeans

• 1 pound black beans, picked over and rinsed
• 1½ cups chopped onions
• 8 cups water
• 1½ teaspoons salt, divided
• ¼ cup Amontillado sherry
• 1 tablespoon soy sauce, or to taste
• 1 tablespoon highest quality Balsamic vinegar, or to taste
• Freshly ground black pepper to taste

1. Place the beans and onions in a large kettle or Dutch oven, preferably 10-quart, and add the water. Bring to a boil over high heat. Stir in ½ teaspoon of the salt, cover, and reduce the heat to low. Cook until tender, 1 to 2 hours. Start checking after 1 hour.
2. Stir in the remaining 1 teaspoon salt, sherry, soy sauce, and vinegar. Cook uncovered for 5 minutes.
3. Set a colander over a large heat-proof bowl. Pour the beans and their liquid through the colander. Set the beans over another bowl and return the bean liquid to the pot. Bring the liquid to a boil over high heat and reduce, stirring often, until syrupy, about 10 to 15 minutes. Meanwhile, return to the pot any additional bean liquid that has collected in the bowl under the colander. Return the beans to the pot. Add black pepper to taste and more soy sauce or vinegar if needed. Serve immediately or cool and refrigerate until ready to use. The beans will keep in the refrigerator for up to 1 week.

Makes 12 servings

Per serving: Calories 144, 1 g total fat,  trace saturated fat, 0 mg cholesterol,  26 g total carbohydrate, 6 g dietary fiber, 8 g protein, 360 mg sodium.