Beans--Beyond Baked.Eat more beans. That's easy for us to say. But what if your entire repertoire consists of five ways to open a can of baked beans baked beans Noun, pl haricot beans, baked and tinned in tomato sauce baked beans npl → judías fpl en salsa de tomate baked beans bake npl ? You turn to these three delicious ways to work more beans into your diet. Each dish delivers a nice load of vegetables and about a third of the 25 grams of fiber you should be eating every day. Not bad ... especially if you rinse the beans to cut the sodium. SALMON OVER WHITE-AND-BLACK-BEAN SALSA salsa (säl`sə, sôl`–), American popular music developed largely in New York City during the 1970s; its name is derived from the Spanish word for hot sauce. From Rose Reisman's Enlightened Home Cooking (1996, Robert Rose For the Nevada politician and judge, see Robert E. Rose. For the baseball player, see Robert Rose (baseball) Robert Rose (born December 27 1964, in Rochester, New York) is a retired American / Australian professional basketball player in the Australian National Basketball League. Inc., Toronto, $18.95). 1 lb. salmon fillets 1 cup canned black beans, drained 1 cup canned white navy beans, drained 3/4 cup chopped tomatoes 1/2 cup chopped green peppers 1/4 cup chopped red onions 1/4 cup chopped fresh coriander (cilantro) 2 Tbs. balsamic vinegar 2 Tbs. lemon juice 1 Tbs. olive oil 1 tsp. minced garlic Salsa: in a bowl combine the black beans, white beans, tomatoes, green peppers, onions, and coriander coriander (kōr'ēăn`dər), strong-smelling Old World annual herb (Coriandrum sativum) of the family Umbelliferae (parsley family), cultivated for its fruits. . In a small bowl whisk together the vinegar, lemon juice, olive oil olive oil, pale yellow to greenish oil obtained from the pulp of olives by separating the liquids from solids. Olive oil was used in the ancient world for lighting, in the preparation of food, and as an anointing oil for both ritual and cosmetic purposes. , and garlic; pour over the bean mixture and toss to combine. Barbecue the fish or bake uncovered at 425 [degrees] F for approximately 10 minutes for each 1-inch thickness of fish, or until the fish flakes with a fork. Serve the fish over the bean salsa. Serves 4. PER SERVING Calories: 350 Total Fat: 11 grams Saturated Fat: 2 grams Fiber: 9 grams Sodium: 580 mg Cholesterol: 65 mg Carbohydrate: 29 grams Protein: 32 grams TUSCAN GREENS AND WHITE BEANS From Seven Pillars of Health (1997, Prima Publishing, Rocklin, California Rocklin is a city in Placer County, California. It is a primarily residential community located north of Sacramento. It shares borders with Roseville, Loomis, and Lincoln. As of 2006, the city's population was estimated to be 50,920 people[1]. , $15.00). 1 Tbs. olive oil 1 medium yellow onion, chopped 2 or 3 cloves garlic, minced 4 cups coarsely chopped escarole or spinach 3 Tbs. dry wine 1 tsp. ground sage 1/2 tsp. salt 1/4 tsp. dried red pepper flakes 1 can (15 ounces) white or red kidney beans, drained 1/4 cup chopped fresh basil In a large saucepan heat the oil over medium-high heat. Add the onion and garlic and cook, stirring, for 4 minutes. Add the greens, wine, sage, salt, and red pepper red pepper: see pepper. and cook for 3 or 4 more minutes over medium-low heat, stirring frequently, until the greens are wilted. Stir in the beans and basil and cook for 3 minutes more until steaming. Remove from the heat and serve. Serves 4. PER SERVING (recipe made using 1/3 tsp. salt) Calories: 140 Total Fat: 4 grams Saturated Fat: 1 gram Fiber: 8 grams Sodium: 220 mg Cholesterol: 0 mg Carbohydrate: 20 grams Protein: 7 grams SMASHED POTATOES WITH SPICY BLACK BEANS From Seven Pillars of Health. 4 russet baking potatoes 1 can (15 oz.) black beans or red kidney beans 1 Tbs. canola oil 1 small red onion, diced 1 large tomato, diced 1 jalapeno or other chili pepper, seeded and minced (optional) 1 tsp. ground cumin 1/2 tsp. black pepper 2 Tbs. chopped fresh cilantro Preheat the oven to 400 [degrees] F. Scrub the potatoes and pierce the skin with a fork several times. Place the potatoes on a baking pan and bake for about one hour, until tender. Meanwhile, drain the beans, reserving 1/4 cup of the liquid. In a medium saucepan heat the oil over medium heat. Add the onion, tomato, and jalapeno (if desired). Cook, stirring, for about 4 minutes. Stir in the beans, liquid, cumin cumin or cummin (both: kŭm`ĭn), low annual herb (Cuminum cyminum) of the family Umbelliferae (parsley family), long cultivated in the Old World for the aromatic seedlike fruits. , and pepper and cook for about 4 minutes more. To thicken thick·en tr. & intr.v. thick·ened, thick·en·ing, thick·ens 1. To make or become thick or thicker: Thicken the sauce with cornstarch. The crowd thickened near the doorway. 2. , mash the beans against the side of the pan with the back of a spoon or place in a blender and process until smooth. Blend in Verb 1. blend in - blend or harmonize; "This flavor will blend with those in your dish"; "This sofa won't go with the chairs" blend, go fit, go - be the right size or shape; fit correctly or as desired; "This piece won't fit into the puzzle" the cilantro. To serve, slit each potato down the center and fluff up the pulp. With the back of a spoon, mash the potatoes down. Spoon the beans over the top. Serves 4. PER SERVING Calories: 250 Total Fat: 4 grams Saturated Fat: 0 grams Fiber: 8 grams Sodium: 230 mg Cholesterol: 0 mg Carbohydrate: 45 grams Protein: 8 grams |
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