Here are three recipes from Magic Beans($ 12.95, 1996, Chronimed Publishing, Minneapolis), a gem of a book that's filled with great-tasting bean recipes.
FRUIT AND NUT CHILI
Nonstick cooking spray 1 cup chopped onion 1 clove garlic, minced 2 16-ounce cans no-added-salt tomatoes, undrained and chopped 15-ounce can no-added-salt tomato sauce 14 1/2-ounce can low-sodium chicken broth 2 green bell peppers, chopped 2 4-ounce cans diced green chiles, drained 2 Granny Smith [or other tart] apples, cored and chopped 1 Tbs. chili powder 2 Tbs. unsweetened cocoa powder 1 tsp. cinnamon 2 15-ounce cans red kidney beans, rinsed and drained 1/2 cup slivered almonds 1/2 cup seedless raisins 1/2 cup low-fat shredded cheddar cheese 1/2 cup fat-free sour cream
Coat a large Dutch oven with cooking spray. Cook the onion and garlic until tender. Stir in the tomatoes with their liquid, tomato sauce, chicken broth, peppers, green chiles, apples, chili powder, cocoa, and cinnamon. Bring to a boil; reduce the heat. Cover and simmer for 30 minutes, stirring occasionally. Add the kidney beans and almonds. Cook uncovered for an additional 10 minutes. To serve, ladle the chili into bowls and top with the raisins, cheddar cheese, and sour cream. Serves 8.
Calories: 260 Total Fat 5 g (17% of cals.) Fiber: 11 g Sodium: 310 mg Sat. Fat: 1 g Cholesterol: 5mg Carbohydrate: 43 g
MOROCCAN LENTIL SALAD
1 1/4 cups uncooked lentils 2 1/2 cups water 3 Tbs. Iemon juice 1 1/2 Tbs. olive oil 1/2 tsp. thyme 1/2 tsp. mint flakes 1/4 tsp. salt 1/8 tsp. black pepper 1 clove garlic, minced 1 1/2 cups quartered cherry tomatoes 1 cup diced cucumber 1/2 cup crumbled fete cheese 1/3 cup thinly sliced celery 2 cups romaine lettuce leaves
Place the lentils and water in a large saucepan; bring to a boil. Cover, reduce the heat, and simmer for 20 minutes or until the lentils are tender. Drain well and set aside. Combine the lemon juice, olive oil, thyme, mint, salt, pepper, and garlic in a medium bowl; stir with a wire whisk until blended. Add the lentils, tomatoes, cucumber, cheese, and celery to the dressing mixture; toss gently to coat. Serve on plates lined with romaine lettuce. Serves 4.
PER SERVING (using just 1/4 cup feta
Calories: 310 Total Fat: 9 g (26% of cals.) Fiber: 20 g Sodium: 320 mg Sat. Fat: 3 g Cholesterol: 13 mg Carbohydrate: 41 g
BEST BLACK BEAN AND RICE BURRITOS
2 cups instant [or 2/3 cup uncooked regular] brown rice 1 Tbs. Mrs. Dash [or other] garlic and herb spice blend 1/4 tsp. ground cumin 1 tsp. cilantro 15-ounce can black beans, undrained 6 flour tortillas 3/4 cup shredded low-fat sharp cheddar cheese 1/4 cup plus 2 Tbs. sliced green onions [scallions] 1/4 cup plus 2 Tbs. mild salsa 1/4 cup plus 2 Tbs. plain low-fat yogurt
Cook the rice according to the package directions, omitting salt and fat. Combine the Mrs. Dash (or other spice blend), cumin, cilantro, and black beans in a medium saucepan; bring to a boil. Reduce the heat and simmer, uncovered, for 5 minutes, stirring occasionally. Remove from the heat and stir in the rice. Spoon about 1/3 cup of the bean mixture down the center of each tortilla. Top each with 2 tablespoons of the cheese, 1 tablespoon green onions, 1 tablespoon salsa, and 1 tablespoon yogurt. Roll up and serve. Serves 6.
Calories: 330 Total Fat: 7 g (19% of cals.) Fiber: 5 g Sodium: 670 mg Sat. Fat: 2 g Cholesterol: 11 mg Carbohydrate: 51 g
RELATED ARTICLE: QUICK DASH
In a food processor, combine: a 15-oz. can of rinsed and drained black beans, 1/2 cup mild salsa, 2 Tbs. chopped fresh cilantro, and 1/4 tsp. ground cumin. Process until smooth.
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|Title Annotation:||recipes from 'Magic Beans'|
|Publication:||Nutrition Action Healthletter|
|Article Type:||Brief Article|
|Date:||Oct 1, 1997|
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