Fuel up with legumes for protein and fiber
Tex-Mex Layered Bean Salad
Ingredients
- 1 large red or yellow bell pepper, seeded and chopped
- 1/3 cup red onion, chopped
- 16 ounces iceberg lettuce, carrot and cabbage salad mix
- 1 cup Mexican cheese blend, shredded
- Two 15-ounce cans 3- or 4-bean salad, drained
- 1/2 cup low-fat mayonnaise
- 1/2 cup low-fat sour cream
- 2 tablespoons chipotle peppers in adobo sauce, finely chopped
- 1/2 cup tortilla chips, crumbled, optional
- Small avocado, sliced, optional
Directions
In 3 1/2-quart salad bowl or souffle dish, layer bell pepper, onion, lettuce, cheese and bean salad.
Mix mayonnaise, sour cream and chipotle peppers. Spread over top of salad. Cover and refrigerate up to 8 hours.
Just before serving, sprinkle top with chips and sliced avocado, if desired. Toss to serve.
Hamburger Baked Beans
Ingredients
- 1/2 to 1 pound ground beef
- 1/2 small onion, diced
- 2 tablespoons ketchup
- 1 teaspoon spicy mustard
- 28-ounce can baked beans
Directions
In skillet over medium heat, cook ground beef with onion until meat is browned and onion is tender. Drain fat.
Add ketchup, mustard and baked beans. Stir together until heated through.
Home-cooked Chili
Ingredients
- 1 pound ground beef
- 1 onion, chopped
- 15-ounce can tomato sauce
- 15-ounce can kidney beans
- 14 1/2-ounce can stewed tomatoes
- 10-ounce can diced tomatoes with green chilies
- 1 sweet potato, cubed
- Water, optional
- 1 teaspoon chili powder
- 1 pinch garlic powder
- Salt to taste
- Pepper to taste
- Sour cream, optional
- Sliced avocado, optional
Directions
In large saucepan over medium heat, cook ground beef and onion until meat is browned and onion is tender, 5 to 7 minutes.
Stir in tomato sauce, kidney beans, stewed tomatoes with juices, diced tomatoes with green chilies and cubed sweet potato. Add water to reach desired consistency.
Season with chili powder and garlic powder. Add salt and pepper, to taste.
Bring to boil then reduce heat to low. Cover and simmer 15 minutes.
Serve with sour cream and sliced avocado, if desired.
White Beans with Bacon and Butternut Squash
Ingredients
- 2 tablespoons olive oil
- 4 slices bacon, chopped
- 1 pound butternut squash, diced
- 1/2 cup onion, chopped
- 1 teaspoon kosher salt
- 1/2 teaspoon pepper
- 1/4 teaspoon nutmeg
- 1/4 teaspoon curry powder
- 1/2 cup chicken stock
- 2 cans cannellini beans, drained and rinsed
- 2 cups fresh spinach, stems removed and chopped
Directions
Heat olive oil in large skillet over medium heat. Add bacon to skillet and cook for 5 to 7 minutes or until crumbly; remove from skillet, drain on paper towels and reserve 2 tablespoons of drippings in skillet.
Add butternut squash, onion, salt, pepper, nutmeg and curry powder to the skillet; saute for 5 minutes. Add chicken broth to the skillet, reduce heat to medium-low, cover and cook for 5 additional minutes or until butternut squash is tender.
Add beans and spinach to the skillet and cook for 3 minutes or until all vegetables are heated through. Sprinkle with reserved bacon drippings.
Burrito Bake
Ingredients
- 1 pound ground beef
- 16-ounce can refried beans
- 1/4 cup onion, chopped
- 1 packet taco seasoning
- 8-ounce tube refrigerated crescent rolls
- 8 ounces cheddar cheese, shredded
- 8 ounces part-skim mozzarella cheese, shredded
- Optional Toppings:
- Green pepper, chopped
- Lettuce, shredded
- Tomatoes, chopped
- Ripe olives, sliced
Directions
Heat oven to 350 degrees. In a large skillet, cook and crumble beef over medium heat until no longer pink; drain. Add beans, onion and taco seasoning.
Unroll crescent roll dough. Press onto bottom and up the sides of a greased 13-by-9-inch baking dish; seal seams and perforations.
Spread beef mixture over crust; sprinkle with cheeses. Bake, uncovered, until golden brown, about 30 minutes. If desired, sprinkle with toppings.