Posts Tagged ‘beans’

STOVE-TOP BAKED BEANS

These are a little different, but so good!  Not overly sweet, but with that smokey, molassesy flavor that we expect in baked beans.  They are full of complex carbs and are the prefect compliment to your BBQed proteins.

Make them ahead of time ’cause they just get better as  “leftovers”!

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4 slices bacon, chopped OR 1/2 teaspoon liquid smoke and 1/2 tablespoon olive oil
1 medium onion, diced
1 red bell pepper, diced
Three 15-ounce cans kidney beans, drained & rinsed
One 6-ounce can tomato paste
3/4 cup water
1/2 cup crushed Pineapple ( juice-packed), UNDRAINED
2 tablespoons sugar free maple syrup
1 tablespoon molasses
1 teaspoon yellow mustard
3/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1 tablespoon Worcestershire sauce

In a large saucepan, over medium heat, saute the bacon until crispy. (If not using bacon heat the olive oil over medium and add the liquid smoke with the beans.) Add the onions and pepper and saute until soft. Add drained beans, tomato paste, water, pineapple, maple syurp, molasses, mustard, salt, pepper, garlic powder, and Worcestershire sauce. Bring to a boil. Reduce heat to low and simmer, covered for 20 minutes. Remove lid and continue to simmer for 25 minutes, stirring ocassionally, until thickened. Makes approx. eight 1/2-cup servings.

Per Serving: Calories 127; Protein 6 g; Fat 2 g; Carbs 20 g; Sugar 7 g; Sodium 663 mg

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KIDNEY BEAN BURGERS

Okay…some of us may toot…but they’re still super healthy!

I like to use them in lots of ways – although simply in a bowl with a little butter and spices is fantastic – and these burgers were really good.

With added ground nuts to up the protein, the carbs are complex and fiber-filled.   On a toasted whole grain bun or plain with all the fixings, these make a very filling meal.  (They are even better as leftovers.)

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One 15-ounce can kidney beans, drained, rinsed and mashed  (my fave brand is S&W)

1/4 cup pecans, coarsely ground

1/4 cup onion, finely diced

1 clove garlic, minced

1 egg white

2 tablespoons flour (can use chickpea or oat flour)

2 tablespoons chopped fresh parsley

1 tablespoon ketchup

1/2 teaspoon chili powder

1/2 teaspoon sweet yellow curry powder (I love Penzey’s curry)

1/4 teaspoon cumin

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

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In a large bowl combine the mashed beans, pecans, onion, garlic, egg white, flour, parsley, ketchup, chili powder, curry powder, cumin, salt, and pepper.  Mix well and chill for 15 minutes.

Form into burgers and fry in a small amount of oil, or in a nonstick pan sprayed with vegetable cooking spray, over medium heat.  Makes 5 burgers.

Per burger: 126 Calories; 6 g Protein; 4 g Tot Fat; 17 g Carb (13 NET); 4 g Fiber; 1 g Sugar; 289 mg Sodium

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One dish meal…

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CHICKEN CASSOULET

In this comforting recipe, the chicken is complimented with bacon, onions, tomatoes and white beans. It gets thick and rich and very tender. Instead of the traditional bread crumb crust, I topped it with some shredded cheese.

Prepare a wonderful, crunchy green salad and maybe a plate of whole-grain crackers for your family and you’ve got an easy, time-friendly meal.

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2 tablespoons olive oil
4 slices turkey bacon, chopped
1 onion, diced
2 cloves garlic, minced
1 pound boneless, skinless chicken thighs, quartered
One 14-ounce can diced tomatoes, undrained
1/4 cup chicken broth
1 teaspoon dried thyme
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
Dash cayenne
Kosher salt and black pepper to taste
One 15-ounce can Great Northern beans, drained

In a large skillet over medium heat cook turkey bacon in olive oil until it begins to brown. Add onion, and garlic and cook 3-5 minutes, stirring occasionally, until onions turn light golden. Add chicken and cook 5 minutes, browning on all sides. Stir in tomatoes, broth, thyme, basil, oregano, cayenne, salt and pepper. Bring to a boil, stirring occasionally; cover and simmer 10 minutes. Stir in beans and simmer, uncovered 10 more minutes, until mixture is slightly thickened and chicken is very tender. Makes 6 servings.

Per Serving: Calories 241; Protein 28 g; Fat 9 g; Carbs 8g; Sugar 2 g; Sodium 237 mg

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CARIBBEAN SWEET POTATO & SAUSAGE SOUP

A gorgeous-colored soup that combines vegetables and turkey sausage with the flavors of the islands! Full of complex carbs, this hearty soup will become a favorite. Fix a pot of fragrant brown rice to ladle it over, if you wish, and a fresh green salad.

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2 tablespoons olive oil
1 medium onion, diced
2 stalks celery, diced
1 medium sweet green pepper, diced
One 14-ounce pkg smoked turkey sausage, cut into 1/2-inch chunks
2 large sweet potatoes or yams, diced into 1/2-inch chunks
1 tablespoon pearl barley
Two 14-ounce cans diced tomatoes with garlic, oregano, basil - pureed
One 14-ounce can reduced-sodium chicken broth
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon ground ginger
1/4 teaspoon cumin
1/8 teaspoon allspice
1/8 teaspoon red pepper flakes
Pinch freshly grated nutmeg
One 15-ounce can garbanzo beans, drained, rinsed
3/4 cup lite coconut milk

In a large pot over medium-low heat, combine the olive oil, onion, celery, green pepper, and turkey sausage. Saute until vegetables are tender. Add sweet potatos, barley, pureed tomatos, chicken broth, salt, black pepper, ginger, cumin, allspice, red pepper flakes, and nutmeg. Bring to a boil over medium-high heat and reduce to low. Cover and simmer for 1 hour or until barley is tender. Stir in garbanzo beans and coconut milk; heat through. Makes 10 servings.

Per Serving: Calories 254; Protein 11 g ; Fat 7 g; Carbs 21 g; Sugar 8 g ; Sodium 431 mg

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LINDA’S FAMOUS TACO SOUP

This is easily my most popular recipe!  (REVISED: Well, it used to be!!  The Quinoa Burgers and the Broccoli-Quinoa Casserole have FAR surpassed this one.  But it is still fab!)

It’s quick, can be altered to fit whatever you have in your pantry at the moment…can be made vegetarian, garnished with anything, and freezes great.

I spoon it over tortilla or corn chips for the family, lots of sour cream, avocados, diced tomatoes…whatever suits your mood.

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2 tablespoons olive oil (if using meat sub or ground turkey)
1 pound ground beef or turkey OR 1 pkg. Morningstar Crumbles
1 medium onion, chopped
2 cloves garlic, minced
1 teaspoon sugar
One 16-ounce can chili beans, undrained (NOT chili, just chili-seasoned beans)
One 15-ounce can kidney beans, undrained
1 cup frozen corn – optional
One 10-ounce can tomato soup, undiluted
2 cups water
Two 14-ounce cans peeled and diced tomatoes, undrained and pureed
One 4-ounce can diced green chilies
One 4-ounce can sliced olives
One 1.25-ounce envelope taco seasoning
3 teaspoons Penzey’s Chili 9000 or chili powder

If using hamburger: In a large saucepan brown hamburger until just no longer pink, breaking it up with a wooden spoon into small chunks. Remove from pan and drain grease, reserving 1 tablespoon. Sauté the onions and garlic with the Splenda in reserved grease, until onions are soft and golden. Return hamburger to the pan.

If using veggie meat or turkey: In a large saucepan heat the olive oil over medium heat. Sauté the onions and garlic with the sugar until onions are tender and golden. Add turkey or crumbles and sauté until turkey is no longer pink, breaking into small chunks.

Add to the meat/onion mixture the chili beans, kidney beans, corn, tomato soup, water, tomatoes, green chilies, olives, taco seasoning, and chili powder. Bring to a boil. Reduce heat to low and allow to simmer for 1 1/2 – 2 hours, stirring occasionally. Serve with your choice of toppings, such as tomatoes, avocados, shredded cheese, sour cream, etc. Makes 12 servings about 1 cup each.

Per serving: Calories 241; Protein 13; Fat 11 g; Carbs 18; Sodium 470 mg

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MASHED WHITE BEANS WITH GARLIC & ROSEMARY

I’m pretty sure I got the inspiration for this from a blog, but I can’t for the life of me remember where.  If it was yours…THANKS (and let me know)!

This tastes just like garlic mashed potatoes.  It’s creamy, salty, garlicky – the rosemary gives it a wonderful scent.  And it’s full of fiber, and won’t spike your blood sugar like white potatoes do.

This would be easy to double, and you will definitely want to if  you’re cooking for a family.

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3 tablespoons olive oil
2 large cloves garlic, peeled, but left whole
1 sprig fresh rosemary
Two 14-ounce cans Cannellini beans, drained, rinsed
1/4-1/3 cup chicken broth
2 tablespoons freshly grated Parmesan cheese
Kosher salt & black pepper
Olive oil

In a large skillet heat olive oil over medium-low heat. Add whole garlic cloves and rosemary sprig. Sauté until garlic is soft and rosemary is crispy. Smash garlic with the back of a wooden spoon. Remove rosemary, slide off the leaves and mince them; return to skillet. Add beans and heat through, stirring and roughly mashing with the spoon, adding chicken broth until desired consistency. Stir in Parmesan, salt, and black pepper. Place in a serving bowl and drizzle with additional olive oil. Serve hot. Makes 6  servings.

Per Serving: Calories 169; Protein 8 g; Fat 5 g; Carbs 13 g; Sugar 0 g; Sodium 227 mg

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WHITE CHICKEN CHILI

Absolutely!

This is one of my most requested recipes – it’s as spicy as you want it and full of protein-packed chicken and fiber-ful beans.  So good with a big salad and a slab of whole-grain cornbread. 

For a vegetarian version:  Use vegetable broth and chopped Morningstar grilled chicken patties or meal-starter chicken strips.  See photos below recipe.)

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1 medium onion, chopped
2 garlic cloves, minced
2 tablespoon olive oil
Two 15-ounce cans Cannellini or white beans, drained
2 tablespoons flour
4 cups diced, cooked chicken or turkey (or vege: Morningstar chicken product – see note above)
1 cup corn
One 4.5-ounce can diced green chilies
Two 14.5-ounce cans chicken or vegetalbe broth
1 teaspoon cumin
1-3 teaspoons chili powder (dash of cayenne, too, if you want!)
1/2 teaspoon oregano
Kosher salt and freshly ground black pepper


Sauté onion and garlic in olive oil in a large pot over medium high heat until onion is tender. Puree one can of drained beans and set aside. Stir the flour into the onion mixture and cook for one minute. Add chicken, corn, chilies, broth, cumin, chili powder, oregano, beans, reserved bean puree, and one cup water. Season with salt and pepper. Reduce heat and simmer for 30 minutes. Makes about twelve 1-cup servings

Per Serving: Calories 169; Protein 16 g; Fat 7 g; Carbs 10 g; Sugar 1 g; Sodium 309 mg

 

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BAKED BEAN DIP (Sante Fe Bean Dip…if you prefer!)

I’ve always called it Baked Bean Dip…but it’s not Baked BEANS dip…it’s just a bean dip that’s baked.  There, that should clear it up.

Full of good carbs and protein, this dip is almost a meal!  To save some carbs, I just eat it out of a bowl with diced avocados and tomatoes, and a spoonful of sour cream. An excellent dish to take to a party or potluck…everyone loves it.

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Vegetable cooking spray
One 15-ounce can refried beans – nonfat if you prefer
4 ounces reduced-fat cream cheese, softened
1 cup low fat sour cream OR Greek-style unflavored yogurt
1/2 cup finely chopped green onions
2/3 cup salsa, extra liquid drained
One 1-ounce packet taco seasoning
One 4-ounce can diced green chiles
1 teaspoon Splenda (sugar)
1/4 teaspoon cumin
1 1/2 cups shredded Monterey Jack, Longhorn or Colby cheese

Preheat oven to 350 degrees.  Coat a 2-quart baking dish with cooking spray and set aside.
In a large bowl combine beans, cream cheese, sour cream, green onions , salsa, taco seasoning, green chiles, Splenda, cumin, and 1 cup of the shredded cheese. Pour into prepared baking dish and sprinkle remaining cheese on top. Bake for 45 to 60 minutes, until bubbly.  Makes 10 servings.

Per Serving: 186 Cal; 10 g Protein; 12 g Fat; 9 g Carb; 2 g Fiber; 0 g Sugar; 516 mg Sodium

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