The third and last heart-healthy bean recipe for this evening. I don't actually recall making this one, but Kate insists that I did and that it was delicious. I don't think we used the yogurt and again I think we served it over rice.
Enjoy!
Black Beans and Green Chiles
Ingredients:
¼ cup low-sodium nonfat chicken broth
1 medium onion, chopped
4 cloves garlic, minced
4 tsp ground cumin
4 tsp dried oregano
½ tsp cayenne pepper
½ cup chopped canned mild green chiles, drained
6 cups low-sodium canned black beans, rinsed and drained
2 cups low-sodium canned tomatoes, crushed, juice reserved
¼ tsp ground black pepper
¼ cup nonfat plain yogurt
Directions:
1. Heat broth in a large saucepan. Add onion and garlic, and sauté until onion begins to soften, about 3 minutes. Add cumin, oregano, cayenne pepper, and chiles, and sauté for 1 more minutes.
2. Add beans, tomatoes with juice, and black pepper. Bring to a boil, reduce heat, and simmer for 15 minutes.
3. Serve topped with yogurt.
Prep Time: 15 minutes
Cook Time: 24 minutes
Yield: 6 servings
Monday, December 25, 2006
Orange-Dijon Cannellini Beans
The second heart-healthy bean recipe I'm posting tonight. This one's pretty sweet - Kate and I discovered that serving it over brown rice helps dampen the sweetness just enough.
Orange-Dijon Cannellini Beans
Ingredients:
2 cups low-sodium nonfat chicken broth
6 cups low-sodium canned cannellini beans, rinsed and drained
1 medium onion, chopped
½ cup sugarless, all-fruit orange marmalade
1/3 cup brown sugar
1 Tbsp Dijon mustard
1 tsp dried rosemary
¼ tsp ground black pepper
Directions:
1. Combine all ingredients in a large saucepan.
2. Bring to a simmer, cover, and cook for 30 minutes before serving.
Prep Time: 20 minutes
Cook Time: 35 minutes
Yield: 4 servings
Notes: The recipe didn't say to - but I recommend serving these beans over rice.
Orange-Dijon Cannellini Beans
Ingredients:
2 cups low-sodium nonfat chicken broth
6 cups low-sodium canned cannellini beans, rinsed and drained
1 medium onion, chopped
½ cup sugarless, all-fruit orange marmalade
1/3 cup brown sugar
1 Tbsp Dijon mustard
1 tsp dried rosemary
¼ tsp ground black pepper
Directions:
1. Combine all ingredients in a large saucepan.
2. Bring to a simmer, cover, and cook for 30 minutes before serving.
Prep Time: 20 minutes
Cook Time: 35 minutes
Yield: 4 servings
Notes: The recipe didn't say to - but I recommend serving these beans over rice.
Spicy Baked Black Beans and Pineapple
One of a handful of recipes that I found in a heart-healthy cookbook while looking for simple and tasty meatless options.
(I'll be posting a trio of these bean recipes tonight...)
Spicy Baked Black Beans and Pineapple
Ingredients:
Olive oil cooking spray
1 cup low-sodium tomato sauce
1 Tbsp reduced-sodium soy sauce
1 Tbsp molasses
2 tsp prepared mustard
2 tsp vinegar
3 cloves garlic, minced
½ tsp onion powder
2 cups low-sodium canned black beans, rinsed and drained
2 cups juice-packed canned pineapple bits, drained
Directions:
1. Preheat oven to 375 degrees. Lightly coat a 2-quart casserole with olive oil cooking spray.
2. Combine all ingredients in a large bowl and mix well.
3. Transfer to the prepared casserole and bake, covered, for 40 minutes.
Prep Time: 15 minutes
Cook Time: 40 minutes
Yield: 4 servings
(I'll be posting a trio of these bean recipes tonight...)
Spicy Baked Black Beans and Pineapple
Ingredients:
Olive oil cooking spray
1 cup low-sodium tomato sauce
1 Tbsp reduced-sodium soy sauce
1 Tbsp molasses
2 tsp prepared mustard
2 tsp vinegar
3 cloves garlic, minced
½ tsp onion powder
2 cups low-sodium canned black beans, rinsed and drained
2 cups juice-packed canned pineapple bits, drained
Directions:
1. Preheat oven to 375 degrees. Lightly coat a 2-quart casserole with olive oil cooking spray.
2. Combine all ingredients in a large bowl and mix well.
3. Transfer to the prepared casserole and bake, covered, for 40 minutes.
Prep Time: 15 minutes
Cook Time: 40 minutes
Yield: 4 servings
Slow Cooker Stew
A little bit that I found in the Heart of the Rockies cookbook. It was a big hit with my family when I first made it. Enjoy!
Slow Cooker Stew
Ingredients:
1 1/2 pounds meat cut into 2-inch cubes (beef, lamb, bison, wild game would all be good)
1 Tbsp olive oil
2 medium onion, chopped
4 cups low-sodium beef broth
3 medium potatoes, cubed
2 carrots, peeled and sliced
1/4 tsp black pepper
1/4 tsp celery seed
1/4 tsp marjoram
1/4 tsp thyme
1 (12oz) package frozen green peas, partially thawed
6 Tbsp all-purpose flour
1/2 cup cold water
Directions:
Heat olive oil in large skillet over medium-high heat. Add meat and cook until browned, 3-5 minutes. In a slow cooker, combine browned meat and remaining ingredients except peas, flour, and water. Cover and cook on low for 8 hours or until meat and potatoes are done. Add green peas. Dissolve flour in cold water then add to the stew. Turn control to high and cook for 15-20 minutes or until broth thickens. Turn control back to low.
Makes 10 servings.
Slow Cooker Stew
Ingredients:
1 1/2 pounds meat cut into 2-inch cubes (beef, lamb, bison, wild game would all be good)
1 Tbsp olive oil
2 medium onion, chopped
4 cups low-sodium beef broth
3 medium potatoes, cubed
2 carrots, peeled and sliced
1/4 tsp black pepper
1/4 tsp celery seed
1/4 tsp marjoram
1/4 tsp thyme
1 (12oz) package frozen green peas, partially thawed
6 Tbsp all-purpose flour
1/2 cup cold water
Directions:
Heat olive oil in large skillet over medium-high heat. Add meat and cook until browned, 3-5 minutes. In a slow cooker, combine browned meat and remaining ingredients except peas, flour, and water. Cover and cook on low for 8 hours or until meat and potatoes are done. Add green peas. Dissolve flour in cold water then add to the stew. Turn control to high and cook for 15-20 minutes or until broth thickens. Turn control back to low.
Makes 10 servings.
Subscribe to:
Posts (Atom)
Posts
