Beans

Prep: 15 min, Cook: 35 min.
6 sun-dried tomatoes
1/4 tsp. cooking oil
1 cup onion, chopped
4 cloves garlic, minced
1/2 jalapeño pepper, seeds and veins discarded, minced
2 lbs. canned black beans, drained and rinsed
2 cups frozen whole kernel corn, thawed
1-1/2 Tbs. honey
3/4 tsp. dried tarragon leaves
1 bay leaf
1/2 cup fat-free cheddar cheese\grated
1/2 cup farmer's cheese, crumbled

Pour hot water over sun-dried tomatoes in small bowl; let stand until tomatoes are soft, about 10 minutes. Drain tomatoes and coarsely chop.

Spray large saucepan with cooking spray; heat over medium heat until hot. Sauté onion, garlic, and jalapeno pepper until tender, about 5 minutes. Combine all ingredients, except cheeses, in 1 1/2-quart casserole; sprinkle cheeses over top. Bake, covered, at 350°F until bean mixture is hot, about 30 minutes, or microwave on medium high for 20 minutes. Discard bay leaf.

Courtesy American Dry Bean Board.

This recipe serves 4 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 4 only.

Per serving: calories 424, fat 3.4g, 7% calories from fat, cholesterol 5mg, protein 27.5g, carbohydrates 78.0g, fiber 21.9g, sugar 26.6g, sodium 470mg, diet points 4.9.

Dietary Exchanges: Milk: 0.0, Vegetable: 2.7, Fruit: 0.0, Bread: 3.5, Lean meat: 0.5, Fat: 0.1, Sugar: 0.4, Very lean meat protein: 0.5

Prep: 15 min, Cook: 35 min.
vegetable cooking spray
11 ounces lean ground beef
1 cup onions\raw, chopped
2/3 cup green bell pepper\raw, chopped
3/4 tsp. garlic, minced
1 Tbs. plus 2 tsp. chili powder
1 tsp. ground cumin
10 ounces canned red kidney beans, rinsed and drained
10 ounces canned pinto beans, rinsed and drained
1-3/4 lbs. tomatoes\raw, diced and chili-seasoned
1 Tbs. plus 1 tsp. brown sugar
2 tsp. unsweetened cocoa

Spray large saucepan with cooking spray; heat over medium heat until hot. Cook ground beef until browned 5-8 minutes, crumbling with a fork. Add onions, bell pepper, and garlic; cook 5 minutes longer.

Add remaining ingredients; heat to boiling. Reduce heat and simmer, covered, 20-30 minutes.

Courtesy: American Dry Bean Board

Per serving: calories 345, fat 9.3g, 23% calories from fat, cholesterol 28mg, protein 26.2g, carbohydrates 42.7g, fiber 10.5g, sugar 15.6g, sodium 225mg, diet points 6.1.

Dietary Exchanges: Milk: 0.0, Vegetable: 3.3, Fruit: 0.0, Bread: 1.3, Lean meat: 2.2, Fat: 0.2, Sugar: 0.2, Very lean meat protein: 0.7

Prep: 15 min, Cook: 40 min.
11 ounces canned red kidney beans, any size, drained
2 Tbs. vegetable oil
1 cup onions\raw, chopped
2/3 cup green bell pepper\raw, chopped
2/3 cup celery\raw, chopped
1 Tbs. plus 1 tsp. garlic, minced
2/3 cup tomatoes\raw, peeled, cored, seeded and chopped
3/4 tsp. dried oregano
1/4 tsp. dried thyme
2 bay leaves
3/4 tsp. paprika
1/4 tsp. cayenne
1/4 tsp. ground cumin
2 Tbs. plus 2 tsp. vinegar
3/4 tsp. Tabasco sauce, or to taste
1/8 tsp. red pepper flakes, to taste
1/8 tsp. salt (optional)
1/8 tsp. black pepper (optional)
1 cup long grain rice

Heat oil in heavy sauté pan over medium heat. When hot, add onion, bell pepper, celery and garlic and sauté for 3 minutes or until vegetables begin to soften. Sir in tomatoes, herbs, spices and vinegar. Cook for about 15 minutes or until vegetables are tender. Add beans, Tabasco, red pepper flakes, salt, and pepper, Place over medium heat and cook for 10 minutes or until heated through.

Cook rice as directed on package or by your usual method. When cooked, place in a deep serving bowl and pour beans over top. Use additional Tabasco and white vinegar if desired.

Adapted for The Bean Cookbook by Judith Choate, 1992, Kenan Books, Inc. Courtesy American Dry Bean Board.

Per serving: calories 333, fat 7.8g, 21% calories from fat, cholesterol 0mg, protein 8.8g, carbohydrates 57.9g, fiber 5.3g, sugar 6.1g, sodium 99mg, diet points 6.7.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.4, Fruit: 0.0, Bread: 2.9, Lean meat: 0.0, Fat: 1.3, Sugar: 0.0, Very lean meat protein: 0.8