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Simply magic.

Beans. High-fiber. Low-fat. What a concept.

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.

PER SERVING
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.

PER SERVING
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

Take-Five Dip

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.
COPYRIGHT 1997 Center for Science in the Public Interest
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1997, Gale Group. All rights reserved. Gale Group is a Thomson Corporation Company.

Article Details
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Title Annotation:recipes from 'Magic Beans'
Publication:Nutrition Action Healthletter
Article Type:Brief Article
Date:Oct 1, 1997
Words:665
Previous Article:DASH: a diet for all diseases.
Next Article:Does one size fit all?
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