This recipe makes enough "refried" beans for 12 tortillas. If you wish, you can make only a few the first time and save the left-overs for tomorrow's lunch. Don't have tortillas? Try pita bread instead.
12 small corn tortillas 1 Tb. olive oil 2 onions, chopped 4 cloves garlic, crushed 1 green bell pepper, chopped 3 cans (16 oz. each) pinto beans, drained and rinsed for 1 minute 1 can (32 oz.) unsalted whole tomatoes, liquid reserved 1-1/2 tsp. cumin 1/8 to 1/4 tsp. cayenne pepper Juice of 1 lemon
Preheat the oven to 400 degrees. Place the tortillas on a baking sheet in a single layer and toast, turning once, until crisp. Warm the olive oil in a large skillet over moderate heat. Cook the onion, garlic, and bell pepper, stirring occasionally, until softened. Add the beans, tomatoes with their liquid, cumin, and cayenne pepper. Using a potato masher or a large fork, mash the mixture until it is only slightly lumpy. Just before serving, season with the lemon juice. Mound on the toasted tortillas. Makes 12 tortillas.
Per tortilla: Calories: 286 Protein: 12 g Fat: 6 g (1-1/2 tsp.) Carb: 48 g Sodium: 325 mg
Pronounced "pasta fazool" by Italians, this dish has as many variations as beef stew or stir-fried vegetables. I adapted this one from a version in Anna Thomas' The Vegetarian Epicure.
1 Tb. olive oil 1 large onion 3 cloves garlic, crushed 2 medium carrots, cut into thin diagonal slices 2 medium zucchini, sliced 2 tsp. dried basil 2 tsp. dried oregano 1 can (32 oz.) unsalted whole tomatoes, liquid reserved 2 cans (16 oz. each) white canneloni or navy beans, drained and rinsed for 1 minute 3/4 lb. rigatoni or medium shells Freshly ground black pepper
Begin heating a large pot of water to cook the pasta. Warm the olive oil in a large skillet and cook the onion and garlic, stirring occasionally, until softened. Add the carrots, zucchini, basil, oregano, the tomatoes with their liquid, and the beans. Cook until the vegetables are tender, about 10 minutes. Season with pepper to taste. While the vegetables are cooking, boil the pasta until tender but still firm, about 7 minutes. Divide the pasta between 8 plates and spoon the vegetables and sauce on top. Serves 8.
Per serving: Calories: 335 Protein: 14 g Fat: 3 g (3/4 tsp.) Carb: 63 Sodium: 332 mg
CHICK PEA AND
Like the other recipes in our book, Salt: The Brand Name Guide to Sodium Content, this recipe was developed by Robin Rifkin, a food consultant with the Pritikin Center in Downington, Pennsylvania. I like to add asparagus instead of green beans. Brown rice is a delicious accompaniment.
1/3 cup low-sodium chicken broth 1 large onion, diced 1 to 2 cloves garlic, minced 1 slice fresh ginger (about 1 by 1/2 inch), peeled and minced 1 to 2 tsp. curry powder 1/2 large potato, diced 2 medium carrots, sliced 1/4 lb. green beans 1 cup chickpeas (garbanzo beans), drained and rinsed for 1 minute Juice of 1/2 lemon 2 Tb. frozen apple juice concentrate 1 tsp. tamari or soy sauce Freshly ground black pepper
Warm the chicken broth over moderate heat. Add the onion, garlic, ginger, and curry powder and cook, stirring occasionally, until softened. Add the diced potato and carrots, and cook, covered, until the vegetables are partially tender, about 5 minutes. Add the green beans and chickpeas and continue cooking until at the vegetables are tender. Stir in the lemon juice, apple concentrate, and tamari. Season with pepper to taste. Serves 4.
Per serving: Calories: 129 Protein: 6 g Fat: 1 g (1/4 tsp.) Carb: 25 g Sodium: 209 mg
This recipe was first published in NAH in January, 1983. Years later, I was introduced to Anne Bancroft, a member of CSPI's advisory board. Upon hearing my name, she said, "Of course I know you. We eat your chili all the time." Imagine that. Anne Bancroft and Mel Brooks eating my chili.
1 Tb. olive oil 3 large onions, chopped 3 cloves garlic, minced 4 cans (16 oz. each) kidney beans, drained and rinsed for 1 minute 2 cans (16 oz. each) unsalted whole tomatoes, chopped 2 cans (8 oz. each) unsalted tomato sauce 2 Tb. oregano 2 tsp. cumin 2 tsp. chili powder Juice from 1/2 lemon 1/8 to 1/4 tsp. cayenne pepper 1/8 to 1/4 tsp. freshly ground black pepper 8 tsp. Cheddar or Parmesan cheese (optional)
Warm the olive oil in a medium skillet over moderate heat. Add the onion and garlic and cook, stirring occasionally, until softened. Add to a large pot along with the kidney beans. Add 2 cups water, the tomatoes, tomato sauce, oregano, cumin, chili powder, lemon juice, cayenne pepper, and black pepper. Cook, uncovered, over low heat for 15 minutes. Sprinkle each serving with 1 tsp. grated Cheddar or Parmesan cheese before serving, if desired. Serves 8.
Per serving: Calories: 280 Protein: 16 g Fat: 3 g (3/4 tsp.) Carb: 50 g Sodium: 488 mg
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|Title Annotation:||includes recipes|
|Publication:||Nutrition Action Healthletter|
|Date:||May 1, 1988|
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