Nutrition Matters: Bean Recipes

Nutrition Matters: Bean Recipes

Spanish Tortillas with Black Beans and Rice

2 cups canned black beans rinsed and drained
2 cloves garlic, minced
1 onion, chopped
1/2 cup water
1/2 teaspoon chili powder, or to taste
1/4 teaspoon allspice
Pepper to taste
4 (9-inch) low-fat flour tortillas
1/2 cup white or brown rice, cooked
4 tablespoons salsa

Coat a medium-size, nonstick pan with cooking spray. Sauté garlic and onion until lightly browned and softened. Add beans, water, chili-powder, allspice, and pepper. Heat until hot and most of the water has been absorbed. Heat tortillas in oven or on burner. Put rice in each tortilla, then spoon in beans, and roll each tortilla up. Serve with salsa.

Nutritional information (per serving)
Servings per recipe: 4
Serving size: 1/2 cup bean mixture, 1 flour tortilla
Calories: 221
Carbohydrates: 38g
Fat: 3g
Cholesterol: 0mg
Protein: 10g
Fiber: 9g
Sodium: 327mg
Food exchanges: 1 starch/bread and 1 lean meat

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Black Beans, Couscous and Curried Chicken

1 (16-ounce) can Black Beans, drained
1 tablespoon olive oil or other light cooking oil
1 pound boneless and skinless chicken breasts, cut into strips
1 (16-ounce) package of frozen mixed vegetables, including cauliflower, carrots and asparagus, thawed and drained (Note: If this combination is not available, use individual packages of each vegetable or use another mixed vegetable combination, such as corn, peas, carrots and lima beans.)
1 teaspoon chicken flavor instant bullion
1 cup water
2 to 3 tablespoons curry powder
1 teaspoon cumin

Couscous
1-1/2 cups water
2 tablespoons margarine or butter
1 teaspoon chicken-flavor instant bouillon
1 cup uncooked couscous
1 tablespoon fresh parsley, chopped fine

Heat oil in large skillet over medium-high heat. Add chicken; cook and stir 8 to 10 minutes or until chicken is no longer pink. Add vegetables, beans, 1 teaspoon bouillon, 1 cup water, curry and cumin. Bring to a boil, then reduce heat, cover and simmer 8-10 minutes or until vegetables are tender.

While vegetables are cooking, combine (in a medium saucepan) 1-1/2 cups water, margarine, and 1 teaspoon bouillon; bring to a boil. Stir in couscous. Cover and remove from heat, and let stand for 5 minutes. Before serving, fluff couscous with fork, then spoon onto platter. Top with chicken and vegetable mixture. Sprinkle with parsley.

Nutritional Information (per serving)
Servings per recipe: 6
Calories: 317
Carbohydrates: 34.8g
Fat: 27.9g
Cholesterol: 64.3mg
Protein: 27.2g
Fiber: 7.4g
Sodium: 223.7mg


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