Tag Archives: Beans

Cajun Red Beans and Rice

10 Dec

Tasty. Hearty. Easy.

It looks like a long list of ingredients, but aside from a little chopping, it is so simple to make.

Ingredients

  • 2  tablespoons  olive oil
  • 2 or more  (3-ounce) chicken or pork andouille sausage links, chopped
  • 1/2  onion, chopped
  • 1/2 bell pepper, chopped
  • 2-3 celery hearts, chopped
  • 1 1/2  teaspoons Cajun seasoning
  • 1/4  teaspoon  salt
  • 1/2  teaspoon  dried oregano
  • 2  garlic cloves, minced
  • 1  (15-ounce) can red beans, rinsed and drained
  • 1/4  cup  water
  • 1  (14.5-ounce) can diced tomatoes, undrained
  • 1/4  teaspoon freshly ground black pepper
  • 4  cups hot cooked long-grain rice

Heat oil in a large nonstick skillet over medium-high heat. Add sausage, onion, bell pepper, and celery to pan; sauté 4 minutes. Add Cajun seasoning, salt, oregano, and garlic to pan; cook 1 minute, stirring constantly. Partially mash beans with a fork. Add beans, 1/4 cup water, and tomatoes to pan; bring to a boil. Reduce heat, and simmer 10 minutes or until thickened. Remove from heat; stir in pepper. Serve over rice.

Nutritional Information per 3/4 cup mixture + 3/4 cup rice
Calories:  336
Fat:  8.4g (sat 1.8g,mono 5.1g,poly 1.3g)
Protein:  12.7g
Carbohydrate:  51.6g
Fiber:  5.9g
Cholesterol:  36mg
Iron:  3.3mg
Sodium:  698mg
Calcium:  90mg
photo by knorrbuzz

Tex-Mex Beef Tacos

14 Apr

Derek has been wanting to add more muscle-building protein into his diet so I’ve been looking for recipes that contain both meat(s) and beans.  We topped these with sour cream and tomatoes and they were very tasty.

Ingredients

  • Cooking spray
  • 1  cup  chopped onion
  • 2  garlic cloves, minced
  • 1  pound  ground sirloin
  • 1  cup  frozen whole-kernel corn
  • 1/2  cup  water
  • 1/4  teaspoon  salt
  • 1/8  teaspoon  black pepper
  • 1  (15-ounce) can black beans, rinsed and drained
  • 1  (8-ounce) can tomato sauce
  • 1  to 3 drained canned chipotle chiles in adobo sauce, chopped
  • 10  (8-inch) fat-free flour tortillas

Preparation

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, garlic, and beef; cook 6 minutes or until browned, stirring to crumble beef. Stir in corn and next 6 ingredients (corn through chiles). Bring to a boil; reduce heat, and simmer 10 minutes. Warm tortillas according to package directions. Spoon 1/2 cup beef mixture into each tortilla.

Recipe from Southern Living

Tortilla de Godzilla

14 Apr

Ay chiwawa!  I can normally handle dishes with jalapenos but we must have gotten
some HOT ones.  I always say spicy foods keep me hydrated…I must have gone
through three glasses of milk.  They were very good, though, and really you
can’t go wrong with something that has Godzilla in its name.

Ingredients:

  • 1/2 pound extra-lean ground beef or ground turkey
  • 1/2 cup onion, chopped
  • 2 cloves garlic, minced
  • 1/2 cup canned kidney beans, rinsed and mashed
  • 2 green chile peppers, seeded and diced
  • 2 teaspoons chili powder
  • 4 large whole-wheat tortillas
  • 2/3 cup shredded lettuce
  • 1 cup chopped tomatoes
  • 1/2 cup grated low-fat Monterey Jack cheese

Directions:

1. In a large nonstick skillet over medium-high heat, cook the beef, onion, and garlic until the beef is browned. Drain the fat.

2. Stir in the beans, chile pepper, and chili powder, and cook until hot. Remove from the heat.

3. Warm the tortillas in the microwave for 20 seconds, then fill each tortilla with half the mixture. Top with lettuce, tomatoes, and cheese, and roll each tortilla tightly into a tube.

Recipe from MensHealth.com

Hot Bean and Cheese Dip

22 Feb

Ingredients

  • 1  (14.5-ounce) can diced tomatoes, drained and divided
  • 1/2  teaspoon  hot pepper sauce
  • 1/4  teaspoon  salt
  • 1/4  teaspoon  ground cumin
  • 1/4  teaspoon  dried oregano
  • 1  (16-ounce) can pinto beans, rinsed and drained
  • 1  (16-ounce) can fat-free refried beans
  • 1  (4.5-ounce) can chopped green chiles, drained
  • Cooking spray
  • 3/4  cup  (3 ounces) shredded sharp cheddar cheese

Preheat oven to 350°.

Combine 1 cup tomatoes and the next 7 ingredients (1 cup tomatoes through chiles). Spoon tomato mixture into a 1 1/2-quart casserole dish coated with cooking spray. Top with cheese. Bake at 350° for 20 minutes or until cheese is melted. Top with remaining tomatoes.

Yields 4 1/2 cups (serving size: 1/4 cup)

Recipe adapted from SouthernLiving.com

Smoky Chicken Chili

5 Feb

Ingredients

  • 2  poblano chile peppers, chopped
  • 1  large red bell pepper, chopped
  • 1  medium-size sweet onion, chopped
  • 3  garlic cloves, minced
  • 2  tablespoons  olive oil
  • 2  (14 1/2-oz.) cans zesty chili-style diced tomatoes
  • 3  cups  shredded or chopped smoked chicken (about 1 lb.)
  • 1  (16-oz.) can navy beans
  • 1  (15-oz.) can black beans, rinsed and drained
  • 1  (12-oz.) can beer or chicken broth
  • 1  (1.25-oz.) envelope white chicken chili seasoning mix
  • Toppings: shredded Cheddar cheese, chopped fresh cilantro, sour cream, lime wedges, baby corn, sliced black olives, chopped red onion, tortilla chips

 

Sauté first 4 ingredients in hot oil in a large Dutch oven over medium-high heat 8 minutes or until vegetables are tender.  Stir in diced tomatoes and next 5 ingredients.  Bring to a boil over medium-high heat.  Reduce heat to low, and simmer, stirring occasionally, 1 hour.  Serve with desired toppings.

Recipe from SouthernLiving.com

Yields 9 cups

Green Chile Soup

11 Jul

Ingredients:

  • 1 1/2 lb skinned and boned chicken cut into 1 inch cubes
  • 13 1/2 oz (3 cans) chopped green chiles, undrained
  • 15 oz can pinto beans, undrained
  • 14 1/2 oz can stewed tomatoes, undrained
  • 2 cup water
  • 1 tsp salt
  • 1/4 tsp ground cumin
  • 1/4 tsp dried oregano
  • 1  large onion, chopped
  • 1 clove garlic, crushed
  •   Toppings: Sour cream, shredded cheddar cheese, chopped avocado, sliced green onion

Directions:

1. Place first 10 ingredients in a 3 1/2- or 4-quart electric slow cooker. Cover and cook on HIGH 4 to 6 hours or on LOW 8 hours. Serve soup with desired toppings. Yield: 10 cups.

Recipe from Southern Living