bean recipes

Chinese Chicken Salad

July 4, 2011

Here is another great recipe for a salad that makes a meal. Adding chicken or salmon to a crunch salad gives you protein and enough substance to make a new meal out of leftover cooked meat. Add a whole grain roll and a glass of milk and your main food groups are all represented. This recipe uses bottled Oriental or Asian black bean sauce for convenience. You can easily substitute peanut sauce if you prefer, and if you are really ambitious you can make your own black bean sauce. This allows you to monitor the sodium, which can be high in prepared sauces. Be mindful of the red chili peppers – start with just using one and see how your family fares – you can always add the second if they are ready to try a spicier version. This is a super low-fat alternative to the fast food oriental salads offered at Wendy’s, McDonald’s and Burger King.

Ingredients:

2 boneless skinless chicken breasts

1/4 cup Oriental-style black bean sauce

1 cucumber, thinly sliced

2/3 cup chopped green onions

2 dried red chili peppers, chopped

1/2 cup unsalted dry roasted peanuts

Romaine lettuce leaves

orange bell pepper, sliced thinly

dried egg noodles for garnish

2 tbsp sesame seeds

1 can mandarin orange segments

Method:

Slice the chicken breasts into thin slices. Use a shallow glass dish (I use my pyrex lasagna dish) to combine chicken and black bean sauce. Make sure the chicken is well-coated with marinade. Cover the dish with plastic wrap and place in the fridge for about half an hour. Spray a wok or large non-stick skillet with vegetable cooking spray. Add the chicken and saute over medium heat for about 3 to 4 minutes or until it is no longer pink inside. Stir in cucumber, green onions, bell pepper, chili peppers and peanuts. Saute for another minute then remove the wok from the heat. Arrange romaine lettuce leaves on four large dinner plates or salad bowls. Spoon the chicken mixture over the lettuce leaves. Garnish with the egg noodles, sesame seeds and mandarin orange segments. Serve immediately.

This recipe makes four servings of 187 calories each. There are 9 carbs per serving, 28 grams of protein, 573 grams of sodium, 4 grams of fat and 66 mgs of cholesterol.

Mexican Salad

June 8, 2011

Here is a great way to boost your protein intake without upping the fat content. By using ground turkey instead of ground beef the fat is reduced, and using whole-wheat tortillas adds fiber.

Ingredients:

4 whole-wheat tortillas

1 generous tbsp of extra virgin olive oil

1 medium onion, chopped

2 cloves of garlic, minced, or 2 tsp diced garlic in oi

1/2 pound or 250 grams of extra lean ground turkey

1 tbsp chili powder

1 tsp cumin

1/2 tsp oregano

1/4 cup tomato paste

1 cup water

2 tbsp ketchup

1 tsp Worcestershire sauce

19 ounce can of black beans, drained and rinsed

1 large head of romaine lettuce

1 red pepper, diced

Method:

Set your oven to 400 degrees Fahrenheit. Cut the tortillas into quarters and bake in the oven on a cookie sheet for about 5 minutes or until crisp. Leave them to cool on the cookie sheet while you finish making the salad. In a large frying pan, heat the extra virgin olive oil over medium-high heat. Cook the chopped onion until it is translucent, about 5 minutes. Add the garlic and keep stirring for another minute, then add the ground turkey and keep stirring, breaking up the turkey while it browns. Once it has browned, add your seasonings – chili powder, cumin and oregano. Mix it all in well. Pour in the tomato paste, water, ketchup and Worcestershire sauce, stirring well after each addition. Add the black beans and reduce the heat to medium. The beans need to be warmed, so stir occasionally for the next 3 to 5 minutes until the mixture is heated through. While this is warming, wash and chop the romaine lettuce into bite-sized pieces. Portion the lettuce out evenly between four dinner plates. Add one quarter of the bean mixture to each plate, on top of the lettuce, and add the chopped red pepper to the top. Add a dollop of low-fat sour cream if desired, or a slice of lime or avocado. Serve with a glass of milk and the baked tortillas for a balanced meal that your family will love.

This recipe serves four. Each serving contains 369 calories, 22 grams of protein, 11 grams of fat, 12 grams of fiber and 49 grams of carbs.

Yogurt and Brown Rice Casserole

May 14, 2011

This recipe is one of my favorites. Not only do I get to use up my leftover chicken and raw vegetables from meals I made earlier in the week, I can also sneak in yogurt and brown rice, two super healthy foods that I want to encourage the kids to eat. This creamy casserole recipe is frugal, it is good for you and just plain yummy. Use whatever leftover vegetables you have on hand, red or yellow peppers, mushrooms, broccoli or cherry tomatoes are just as delicious as the green pepper I usually use. If you are vegetarian, use black or red kidney beans instead of the chicken. If you have leftover ham, by all means, throw it in! Happy cooking.

Ingredients:

2 cups low fat plain yogurt

1/2 cup chopped green pepper

1/4 cup chopped cooking onion

1 heaping teaspoon chopped garlic in oil

1 cup of cooked shredded or cubed chicken, ham, or beans

3 tbsp ketchup

1/2 tsp crushed dried oregano or 1 tbsp fresh finely chopped oregano

1/4 tsp freshly ground black pepper

1 cup low fat ricotta cheese

1 cup bread crumbs (I use the stale slices of bread if there are any left from my homemade whole wheat bread)

1/2 cup grated Parmesan cheese

1 tbsp butter, melted

Method:

Preheat oven to 350 degrees Fahrenheit. Use a large bowl and combine yogurt, green pepper or other vegetable, chicken, ketchup, oregano and pepper, then carefully stir in brown rice. Use a large spoon to put half this mixture in the bottom of a 6 cup (1.5L) greased casserole. Cover with ricotta cheese. Spoon the remaining rice/meat mixture over the top. In a small bowl, mix together the bread crumbs, parmesan cheese and butter, and sprinkle over the casserole. Shake dried parsley or snips of fresh parsley over the top. Bake in the oven for about 30 minutes or until it is bubbling and the top is golden brown.

Serve this with a dark green leafy salad and fresh fruit for dessert for a well-rounded family meal.

This recipe makes four generous servings. Each serving has 430 calories, 4 grams of dietary fiber, 44 grams of carbs, 15 grams of fat, and 31 grams of protein when made with green pepper and chicken.

Casserole Recipes

April 22, 2011

Source: mealtime.org

Casserole dishes recipes have been popular since the turn of the century. A great way to use up the odds and ends in your pantry and refrigerator, delicious casserole dishes are also popular with working mothers who rely on freezer dinners to get them through the busy week. Here are two delicious and filling vegetarian casserole recipes to try for your next Meatless Monday, and by all means, experiment with spices and vegetables to find your own perfect casserole recipe.

Black Bean Casserole

Ingredients:

1 cup chopped onion
1 tbsp vegetable oil
1 19 ounce can of diced tomatoes OR 1/2 can diced tomatoes and 3/4 cup medium salsa

1 14 oz, can of black beans, drained and rinsed
1 cup whole kernel corn
1 tbsp chili powder
3/4 cup cornmeal
1 cup 2% milk
2 eggs
1 1/2 cups shredded old cheddar cheese

Method:

Over medium-high heat,
cook onion in oil in a large saucepan for three minutes.
Add canned tomatoes, beans, corn and chili powder and
reduce heat to low. Simmer for about one hour uncovered until
slightly thickened, and stir it three to four times while cooking.
Pour thickened mixture into a 13 by 9 inch lasagna dish and sprinkle
cornmeal over the top. Use a small bowl to whisk together the milk and
eggs and pour over the cornmeal. Spread shredded cheese over the top.
Bake for about an hour (check at 50 minutes).

This recipe freezes very well, and actually tastes better the following
day. It makes 6 hearty servings. Each serving has 350 calories, 7 grams
of dietary fiber, 14 grams of fat, 42 grams of carbs and 18 grams of protein.

To make this a full meal, serve it with a mixed green salad and whole wheat bread.

Black bean casserole recipes are a great way to introduce vegetarian dishes to non-vegetarians. Chili powder, cheese and beans are a tasty and economical team.

Brown Rice Vegetarian Casserole

Ingredients:

3 cups and 3/4 cup water
1 cup brown rice
1 cup diced celery
1/2 cup chopped onion
2 tbsp extra virgin olive oil
1 19 ounce can of diced tomatoes or 1/2 can of tomatoes and 3/4 cup salsa
2/3 cup sliced black olives
2 tbsp all-purpose flour
2 tsp chili powder
1 tsp salt
1/4 tsp garlic powder
1 cup green peas
2/3 cup low fat shredded cheddar cheese

Method:

Boil 3 cups of water in a large pot and cook brown rice according to directions.
(It can take anywhere from 20 minutes to 40 minutes depending on whether you are
using real brown rice or Uncle Ben’s brown rice.)

In a separate medium sized pot, heat oil and sautee celery and onion until they
are tender and translucent. It should take about three to five minutes. Add tomatoes
and salsa (if you are using it) and the olives and bring mixture to a boil. In a small
bowl mix flour and seasonings into 3/4 cup of water. Stir this into the big pot, and cook
until it has thickened (about three to five minutes.) Then add peas.

Preheat oven to 350 degrees F. Pour half the sauce mixture into a 2 L or 8 cup casserole dish. Cover with the cooked brown rice. Cover with the leftover vegetable sauce and sprinkle cheese over the entire dish. Bake for about 25 minutes or until the cheese is bubbling and the casserole is heated through. This recipe makes 6 good sized servings and freezes well. Each serving has 294 calories, 5 grams of dietary fiber and 12 grams of fat. It has 40 grams of carbs and 9 grams of protein.

Tofu Recipes

April 9, 2011

Chili is a great dish – economical, flavorful, and easy to double or triple for potlucks or parties. There are many variations of chili, and vegetarian and low-fat chili recipes are becoming more popular. While chili is a meal that usually tastes better the longer it simmers on the stovetop or in a crockpot, here is a delicious fast and easy vegetarian chili recipe that is made with tofu and is ready to serve in under an hour.

Vegetarian Chili Recipe With Tofu

Ingredients

1 14 ounce package of tofu, drained and cubed

2 tablespoons vegetable oil

1 1/4 cups diced celery

1 cup finely chopped green pepper

1 28 ounce can diced tomatoes

1 19 ounce can of red kidney beans

1 5 1/2 ounce can tomato paste

1 cup dry red cooking wine

1 bay leaf

2 tablespoons brown sugar

1 1/2 – 2 tbsps chili powder (to taste)

1 1/4 teaspoon dried marjoram

3/4 tsp salt

1/2 tsp garlic powder

1/4 tsp pepper

Tabasco sauce

Condiments: shredded cheddar cheese, sour cream, chives, olives

Method:

Brown cubed tofu in vegetable oil until lightly browned, about three minutes. Add celery, green pepper, and brown for another two minutes. Add undrained tomatoes, beans, and remaining ingredients. Cover and simmer on a low heat for about 45 minutes, stirring occasionally. Remove cover and cook for another 10 minutes. If you want a thicker, meatier feeling to the chili, simmer uncovered for another 10 minutes. Serve in large bowls with fresh, crusty homemade bread or over brown rice or noodles. Sprinkle with shredded cheese, sour cream, chives and olives. This recipe makes 5 large servings or 6 medium sized servings.

Tip: Beans are a good source of vegetable protein for vegetarians, but because they don’t contain the full range of essential amino acids they cannot be classified as a “complete” protein. If you are a strict vegetarian, be sure to supplement your legumes with enough grains, cereals, seeds, nuts, and dairy products and eggs.

Substitutions: Don’t be afraid to substitute similar ingredients for a variety of flavorful combinations. Try black beans instead of red kidney beans, or try corn instead of celery.

For sodium-reduced diets: Leave out the salt if you are watching your sodium intake. In addition, drain the liquid off the canned beans, and add 1/2 cup of water. There can be a lot of additional salt in canned vegetables and beans! Alternatively, substitute 1 cup (250 mL) dried beans that have been soaked overnight, cooked and drained, for the canned beans.