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Winter Super Foods: Dried Beans: Recipes

WebMD Public Information from the Department of Health and Human Services

VEGETARIAN BLACK BEAN TACOS WITH CHIPOTLE CHILE SALSA continued...

Preparation for tacos:

  • Place black beans in a medium saucepan with water and cover.
  • Stir in remaining minced Chipotle chiles and garlic. Cook beans according to package directions; drain.
  • Meanwhile, stir together tomatoes, zucchini, and bell pepper.
  • Arrange warm black beans, tomato mixture, lettuce, and cheese in separate serving bowls.
  • For each serving, take one flour tortilla; sprinkle each with lettuce; Spoon on black beans, tomato zucchini mixture and cheese. Top with salsa and cilantro as desired.

Preparation for salsa:

  • Combine tomatoes, half the Chipotle chiles, onion, cilantro, and lime juice in a medium bowl.
  • Set aside to allow flavors to blend (cover and chill if preparing more than 30 minutes ahead).

Yield: 8 servings (1 taco each)

Nutritional analysis per serving: Calories 281, Fat 3.5 g, Calories from Fat 11%, Cholesterol 11 mg, Fiber 9 g, Sodium 152 mg, Protein 14.5 g.

EASY THREE-BEAN SALAD

Source: Produce for Better Health/Sunkist Growers

Our Advice: Journal as 1/2 cup starchy foods or legumes without fat and 2 servings vegetables.

1 can (16 oz) low-sodium cut green beans, drained
1 can (about 15 oz) low-sodium red kidney beans, drained
1 can (about 16 oz) low-sodium garbanzo beans, drained
1 onion (small), sliced and separated into rings
Salad greens
Grated peel of 1/2 lemon
1/4 cup fresh squeezed lemon juice
2 tablespoons water
2/3 cup fat-free Italian salad dressing

  • In a jar with a lid, combine the lemon peel, lemon juice, and water with the dressing mix; shake well.
  • Add oil and shake well again.
  • In a large bowl, combine the beans and onion; pour dressing over and mix well.
  • Cover and chill. Serve on salad greens.

Yield: 6 servings

Nutritional analysis per serving: Calories 194, Fat 1g, Calories from Fat 5%, Cholesterol 0mg, Fiber 10g, Sodium 1036mg, Protein 9g.

CANDIED ORANGE BEANS

Source: Produce for Better Health

Our Advice: Journal as 1/2 cup starchy foods or legumes with 1 teaspoon fat.

2 tablespoons butter
1/4 cup honey
1 teaspoon grated orange rind
4 cups lima beans (large, cooked), drained
Ginger, cinnamon, or nutmeg to taste

  • In a large skillet, melt butter;
  • Stir in honey and orange peel.
  • Add beans; cook and stir gently until glazed.
  • Flavor with spices.

Yield: 6 servings

Nutritional analysis per serving: Calories 150, Fat 3 g, Calories from Fat 15%, Cholesterol 2 mg, Fiber 4 g, Sodium 30 mg, Protein 5 g.

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