Bean Souffle

August 12, 2010

This seemingly complicated dish is as easy as turning on a blender and whipping up some egg whites. Great Northern or navy beans can be substituted for the lima beans. Serve this as a side dish, small meal, or entrie for a brunch. Makes 4-6 servings Ingredients 1 teaspoons butter 2 tablespoons parmesan or fine […]

Posted in: Recipes, Side Dish Beans

Thai Chicken & Bean Wraps

August 12, 2010

Think of this recipe as a complete Asian meal nestled in a tortilla. It will be hard to resist using the Thai peanut sauce on other dishes, like noodles and rice. Makes 4 servings Ingredients Vegetable cooking spray 8 ounces boneless skinless chicken breast, cut into 1/2-inch pieces 2 cups small broccoli florets 1/2 medium […]

Posted in: Recipes, Wraps & Sammies

Southwestern Turkey Wraps

August 12, 2010

This a great way to use turkey leftovers from Thanksgiving Day. Makes 4 servings Ingredients 3/4 cup low fat sour cream 2-3 tablespoons chopped pickled jalapenos 2 tablespoons fresh lime juice Coarse salt and ground pepper 4 tortillas (10-inch) 3 cups baby spinach 3 cups cooked, shredded chicken or turkey 1 15-ounce can, rinsed and […]

Posted in: Recipes, Wraps & Sammies

Middle Eastern White Bean Pitas

August 12, 2010

Serve with a cucumber or green salad for a light meal. Makes 4 servings Ingredients 1 tablespoon ground cumin 1/4 teaspoon ground coriander 1/4 teaspoon cinnamon 1/4 teaspoon cayenne pepper 1/2 cup olive oil 1/3 cup white wine vinegar 1 15-ounce can, rinsed and drained, or 1 3/4 cups cooked dry-packaged white beans 1 1/2 […]

Posted in: Recipes, Wraps & Sammies

Hot Bean Sandwiches

August 12, 2010

This Tex-Mex meatball sandwich is sure to please teens and kids alike. The recipe calls for long sandwich rolls, however pita bread works just as well. Ingredients 1 15-ounce can, rinsed and drained, or 1 3/4 cups cooked dry-packaged kidney beans 1/2 pound lean ground beef 1/4 pound chorizo or hot Italian sausage 1/2 cup […]

Posted in: Recipes, Wraps & Sammies

Baja Quesadillas

August 12, 2010

Use whole wheat tortillas for added fiber and a nutty flavor. Makes 6 servings Ingredients Vegetable cooking spray 1 medium zucchini, cut lengthwise in half, sliced 1 cup sliced onion 1 teaspoon minced garlic 1 small jalapeqo chili, minced 1 teaspoon ground cumin 1 15-ounce can, rinsed and drained, or 1 3/4 cups cooked dry-packaged […]

Posted in: Recipes, Wraps & Sammies

Asian Bean & Rice Rolls

August 12, 2010

Spice up these lettuce wraps with a store-bought Asian ginger sauce. Makes 4 servings Ingredients 1 cup medium grain rice 2 tablespoons rice vinegar or white distilled vinegar 1 tablespoon dry cooking sherry 2 teaspoons sugar 1 tablespoon grated lemon rind 2 to 3 tablespoons pine nuts or slivered almonds 2 teaspoons dark sesame oil […]

Posted in: Recipes, Wraps & Sammies

Spicy Breakfast Burrito

August 12, 2010

Jalapenos spice up this black bean morning favorite. Makes 4 servings Ingredients 4 flour tortillas (10-inch) 8 eggs 1 jalapeno pepper, minced 2 tablespoons water 1 tablespoon butter 1 cup shredded Monterey Jack cheese 1 15-ounce can, rinsed and drained, or 1 3/4 cups cooked dry-packaged black beans 3 scallions, chopped 1/2 cup fresh cilantro, […]

Posted in: Breakfast Beans, Recipes

Southwest Lean Bean Scramble

August 12, 2010

This quick, spicy scramble fits in well with busy mornings. Multiply recipe and repeat cooking procedure for additional servings Makes 1 serving Ingredients 1 large egg plus 2 egg whites 1 tablespoon skim milk 1 tablespoon chopped green bell pepper 1 tablespoon shredded low-fat Cheddar cheese 1/4 cup canned or cooked dry-packaged pink or kidney […]

Posted in: Breakfast Beans, Recipes

Raisin Bean Muffins

August 12, 2010

High fiber, low cholesterol bean muffins are moist, flavorful and packed with protein. Makes 12 servings Ingredients 1/2 15-ounce can or 1 cup cooked dry-packaged pinto beans 3/4 cup milk 2 egg whites 1/4 cup vegetable oil 1/2 cup brown sugar, packed 1-1/2 cups all-purpose flour (or 3/4 cup each whole wheat flour and all-purpose […]

Posted in: Breakfast Beans, Recipes