October 11, 2009 at 4:49 pm (Main Dish, Vegetarian, baby spinach, eggs, fiber one original, quick oats, scallions, spicy chili beans in sauce, stovetop, whole-wheat burger buns)
Prep Time:25 min
Start to Finish:25 min
makes:5 sandwiches
1 cup Fiber One original bran cereal
1 can (15 or 16 oz) spicy chili beans in sauce, undrained
1/2 cup quick-cooking oats
1/4 cup chopped green onions (4 medium)
1 egg, slightly beaten
5 whole wheat burger buns, split
1 1/4 cups washed fresh baby spinach leaves
5 slices tomato
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1. Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet.
2. In medium bowl, mash beans with fork until no whole beans remain. Add cereal, oats, onions and egg; mix well. Shape mixture into 5 patties, each about 3 1/2 inches in diameter.
3. Spray 12-inch skillet with cooking spray. Add patties; cook over medium heat about 10 minutes, turning once, until brown.
4. For each sandwich, place 1/4 cup spinach leaves and 1 tomato slice on bottom half of bun; top with bean burger and top half of bun.
High Altitude (3500-6500 ft): Cook patties over medium-high heat about 10 minutes.
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October 11, 2009 at 4:24 pm (Main Dish, Vegetarian, canned black beans, cilantro, cold leftover rice, garlic, green bell pepper, grill, hot cooked rice, lime juice, orange bell peppers, red bell peppers, roma tomatoes, salt, scallions, vegetable oil, yellow bell pepper)
Prep Time:10 min
Start to Finish:30 min
makes:6 servings
15 oz canned black beans, drained, rinsed
3/4 cup cooked white rice
4 medium green onions, sliced (1/4 cup)
1/4 cup chopped fresh cilantro
2 tablespoons vegetable oil
2 tablespoons lime juice
1 clove garlic, finely chopped
1/4 teaspoon salt
3 large bell peppers, cut lengthwise in half, seeds removed
1 plum (Roma) tomato, diced
Additional chopped fresh cilantro, if desired
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1. Heat coals or gas grill for direct heat. Cut three 18×12-inch pieces heavy-duty foil. Spray with cooking spray.
2. Mix beans, rice, onions, 1/4 cup cilantro, the oil, lime juice, garlic and salt. Place 2 bell pepper halves on one side of each foil piece. Fill with bean mixture.
3. Fold foil over peppers so edges meet. Seal edges, making tight 1/2-inch fold; fold again. Allow space on sides for circulation and expansion.
4. Cover and grill packets over medium heat 15 to 20 minutes or until peppers are tender. Place packets on serving platter. Cut large X across top of each packet; fold back foil. Sprinkle with tomato and additional cilantro.
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October 9, 2009 at 1:45 pm (Main Dish, canned black beans, canned chopped green chiles, canned pinto beans, cheddar, chili powder, ground beef, onion, salsa, scallions, slow cooker, stovetop, tomato sauce)
Prep Time: 15 min
Total Time: 8 hours 20 min
Makes: 6 servings
1 lb lean (at least 80%) ground beef
1 medium onion, chopped (1/2 cup)
2 cups thick ‘n chunky salsa
1 can (15 oz) tomato sauce
1 can (4.5 oz) chopped green chiles
2 teaspoons chili powder
1 can (15 to 16 oz) pinto beans, drained, rinsed
Shredded Cheddar cheese, if desired
Sliced green onions, if desired
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1. In 10-inch skillet, cook beef and onion over medium heat 8 to 10 minutes, stirring occasionally, until beef is thoroughly cooked; drain.
2. In 3- to 4-quart slow cooker, mix beef mixture and remaining ingredients except beans.
3. Cover; cook on Low heat setting 8 to 10 hours.
4. Stir in beans. Cover; cook on Low heat setting about 5 minutes longer or until beans are hot. Top with cheese and onions.
Substitution: Vary the taste by using black beans instead of pinto beans. If you like a milder chili, use mild salsa and a little less chili powder.
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September 11, 2009 at 12:25 pm (Main Dish, Vegetarian, baby carrots, basil, bay leaf, canned diced tomatoes, dried thyme, garbanzos, garlic, great northern beans, kidney beans, lima beans, onion, parsley, pepper, salt, slow cooker, stovetop)
A cassoulet (or “bean pot stew” in French) is traditionally a baked casserole featuring tender, slow-cooked beans. This slow cooker version retains the richness of the original dish but doesn’t require you to be hovering around the oven for hours.
Makes 4 servings
1 cup dried lima beans or kidney beans
1 cup dried great Northern beans
1 cup dried garbanzo beans
4-1/2 cups water
1 lb baby carrots
1 onion, chopped
3 garlic cloves, minced
1 tablespoon parsley
1 teaspoon basil
1/2 teaspoon thyme
1/2 teaspoon salt
1/4 teaspoon pepper
1 bay leaf
1 (14-ounce) can diced tomatoes, undrained
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Cover beans with cold water in large saucepan. Bring to a boil and boil for 1 minute. Remove from heat, cover, and let sit for 1 hour. Drain beans. Combine drained beans, 4-1/2 cups water, carrots, onion, garlic and seasonings except salt and tomatoes in 3-1/2 to 4 quart slow cooker. Mix well to combine. Cover and cook on high heat for 30 minutes. Reduce heat to low and cook for 8-9 hours or until beans and vegetables are tender. Stir in tomatoes and salt, cover, and cook 1 hour longer on low. Remove bay leaf before serving.
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September 11, 2009 at 12:03 pm (Main Dish, Vegetarian, canned garbanzos, carrots, celery, garbanzos, onion, pepper, salt, stovetop, vegetable oil, whole wheat flour)
Makes 6 servings
2 cups cooked chickpeas, drained and mashed
1 stalk celery, finely chopped
1 carrot, finely chopped
¼ cup small onion, peeled and finely chopped
¼ cup whole wheat flour
salt and pepper to taste
2 teaspoons vegetable oil
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Mix all ingredients (except the cooking oil) together in a large bowl. Divide to form 6 burger-shaped patties. Fry in a lightly-oiled nonstick skillet over medium-high heat until golden brown on one side. Turn and brown the other side. Serve on whole wheat rolls with lettuce and tomato or your favorite condiments.
NOTE: Canned beans will also work well if you are short on time. Just be sure to rinse well to remove excess salt.
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September 11, 2009 at 11:07 am (7 ingredients or less, Mexican, Vegetarian, canned black beans, canned garbanzos, chili powder, ground cumin, mexican-style corn, salsa, slow cooker)
Sylvia Sivley – Schenectady, NY
1 15-oz can garbanzo beans
1 15-oz can black beans
1 24-oz jar of your favorite salsa
2 tbsp chili powder (or more to taste)
1 tbsp cumin
1 cup water
1 15-oz can Mexican-style corn (optional)
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Turn crockpot on low heat. Mix all ingredients together in crockpot. Cover and cook 4-6 hours (depending on thickness you desire).
Notes: Adding the corn makes a nice accent on the black beans. Not only does this chili taste wonderful; it is pretty also!
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August 10, 2009 at 3:21 pm (Salad, bacon, canned cannellini beans, grainy mustard, marjoram, medium shrimp, olive oil, pepper, salad greens, salt, stovetop, white wine vinegar)
Prep: 20 minutes
Total: 20 minutes
Serves 4
4 ounces bacon
1 pound medium shrimp
Salt and pepper
1/2 teaspoon dried marjoram
3 tablespoons olive oil
1 1/2 tablespoons white-wine vinegar
1 teaspoon grainy mustard
2 cans (15 ounces each) cannellini beans, drained and rinsed
8 ounces salad greens
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1. Cut bacon into 1/2-inch pieces; peel and de-vein shrimp. Cook bacon in a large skillet over medium-high heat until golden. Add shrimp, and season with salt and pepper; cook until opaque, 5 minutes. Transfer to a serving bowl.
2. In a small bowl, whisk together marjoram, oil, vinegar, and mustard; season with salt and pepper.
3. Add cannellini beans and salad greens to shrimp; toss with vinaigrette, as desired.
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July 31, 2009 at 10:13 am (black pepper, boneless skinless chicken breast, broiler, canned chopped green chiles, canned kidney beans, chicken broth, chili powder, corn tortillas, crushed tomatoes, garlic, granulated sugar, ground cumin, onion, oregano, oven, salt, soup, stovetop, tomato paste, tomato sauce)
Makes: 8 servings
Total Time: 40 min
1 1/4 lb. boneless skinless chicken breasts
1 cup chopped onion
1 teaspoon minced garlic
2 cans (14-1/2 oz. each) reduced-sodium chicken broth
28 oz. can crushed tomatoes
16 oz. can kidney beans, rinsed and drained
8 oz. can tomato sauce
6 oz. can tomato paste
4 oz. can chopped green chilies
2 teaspoons chili powder
1 teaspoon ground cumin
3/4 teaspoon dried oregano
1/2 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon black pepper
3 6-inch corn tortillas, cut into 1/2-inch strips
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Broil chicken 3 to 4 inches from the heat for 5 to 6 minutes on each side or until juices run clear.
In a Dutch oven coated with nonstick cooking spray, cook onion and garlic until tender. Stir in the broth, tomatoes, beans, tomato sauce, tomato paste, chilies and seasonings. Shred chicken with two forks; add to soup. Bring to a boil. Reduce heat; simmer, uncovered, for 10 to 15 minutes.
Meanwhile, place tortilla strips on an ungreased baking sheet. Bake at 350 degrees for 12 to 15 minutes or until crisp. Serve with soup.
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July 18, 2009 at 1:00 pm (7 ingredients or less, Salad, bacon bits, blue cheese, canned garbanzos, cherry tomatoes, fresh tomatoes, no-cook, romaine, vinaigrette)
Makes: 2 servings
Total Time: 17 min
6 cups romaine lettuce, torn into bite-sized pieces
6 oz. canned garbanzo beans, rinsed and drained
1 cup diced tomatoes or cherry tomatoes, halved
1/4 cup crumbled blue cheese
2 tablespoons bacon bits
1/4 cup olive oil vinaigrette
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Arrange lettuce on a platter.
Arrange beans, tomatoes, blue cheese and bacon bits over lettuce.
Just before serving, drizzle dressing over salad and toss well. Serve on chilled plates.
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July 17, 2009 at 4:33 pm (Main Dish, canned black beans, canned chopped green chiles, cheddar, flour tortillas, garlic, lettuce, onion, oven, red pepper flakes, roma tomatoes, stovetop, taco shells, tomato paste)
Makes: 12 wraps
Total Time: 30 min
12 corn taco shells or 8-inch flour tortillas
2 cans (15-oz.) black beans, rinsed and drained
2 medium garlic cloves, crushed
1 medium onion, finely chopped
4-oz can chopped mild green chilies
1 tablespoon tomato paste
1/2 to 1 teaspoon crushed red pepper flakes
1 cup shredded cheddar cheese
3 cups shredded lettuce
4 ripe plum tomatoes, diced
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Preheat oven to 250 degrees. If using taco shells, separate and place on baking sheet. If using tortillas, wrap in foil. Bake taco shells or tortillas about 10 minutes or until heated through. Alternatively, wrap tortillas in damp paper towels and microwave on high 30 to 60 seconds.
Meanwhile, in a large nonstick skillet, combine beans, garlic, onion, chilies, tomato paste and red pepper flakes. Bring to a simmer, stirring constantly. Cover and cook over low heat 10 minutes, adding small amounts of water if necessary to prevent sticking. Uncover and if any juices are left, increase heat and cook until most of the liquid evaporates. Mash beans down to a chunky texture with a fork.
To assemble, in each taco shell or tortilla spoon 2 heaping tablespoons of filling. Top with cheese, lettuce and tomato. Roll tortilla around filling ingredients.
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