Cook two pounds of red kidney or pink beans, then stir in onions and garlic sauteed with chili powder, dry mustard and cumin, plus tomato sauce and vinegar, and simmer 15 minutes. Twelve servings, each with 18 g protein and 14 g fiber. From calbeans.org.
Section archive
Page 27 of 59
Recipes & Dining
Healthy recipes, cooking advice and dining, including recipes from the American Institute for Cancer Research.
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Salads Calbeans
Salad Recipes: Blackeye Salad à la Hoppin John
Hot rice and blackeye peas marinated in a red pepper dressing, then tossed with cubed ham, julienne carrots, celery and onion and sprinkled with parsley. Makes six to eight servings at 277 calories each.
Soups-calbeans
Soup Recipes: Butterbean Soup
Lima or canned butter beans simmered about an hour with carrots, celery and tomato, then thickened with a butter, onion, parsley and flour mixture. Makes 4 cups, four servings at 223 calories, 10g protein and 10g fiber each.
Heart Healthy Recipes
Breads: Carrot-raising bread
A quick bread of finely shredded carrot, golden raisins and pecans spiced with cinnamon and allspice, using one egg and 2 tablespoons of oil. A half-inch slice provides 99 calories, 3 g fat and 12 mg cholesterol.
Healthy Eating Recipes
Toppings/Sauces: Homemade Sour Cream
A sour cream substitute from the NHLBI: blend two tablespoons of skim milk, a tablespoon of lemon juice and a cup of low-fat cottage cheese until smooth. Makes eight servings of about 2.5 tablespoons, at 27 calories each.
Heart Healthy Recipes
Potatoes: Savory Potato Salad
A potato salad recipe combining six potatoes with celery, scallion, red and green peppers, onion and hard-boiled egg in a light mayonnaise, mustard and dill dressing. Ten half-cup servings at 98 calories each.
Entrees Calbeans
Entree Recipes: Bayou Blackeye Chicken
Boneless chicken breasts simmered in white wine or broth with mushrooms, onion, black-eyed peas and tomato, by stovetop or baked at 325 degrees. Makes four to six servings at 221 calories and 13 grams of fiber each.
Entrees Calbeans
Entree Recipes: Barbecue Blackeyes
Blackeye peas simmered with bacon, onion, celery, carrot, barbecue sauce and mustard, then finished with green pepper and crushed barbecue potato chips. Makes four big servings at 327 calories and 15 grams of fiber each.
Salads Calbeans
Salad Recipes: Blackeyes and Potato Salad
Red potatoes, blackeyed peas, red bell pepper and red onion are tossed in a nonfat yogurt dressing with cilantro, basil and lemon juice. Serves eight, at 192 calories, 9 g protein and 7 g fiber a serving.
Salads Calbeans
Salad Recipes: Blackeyes and Corn Salad
A six-serving cold salad of blackeyed peas, canned corn, tomato, red onion and cilantro tossed in a lime-chili dressing. Each serving carries 230 calories, 9 grams of protein and 8 grams of fiber.
Soups-calbeans
Soup Recipes: Blackeye Chili with Peanuts
Blackeye peas, kidney beans, tomatoes and jalapenos simmer with oregano and cumin, then finish with chopped dry roasted peanuts and cornmeal. Makes seven cups, serving six to eight at 256 calories and 10 grams of fiber per serving.
Soups-calbeans
Soup Recipes: Bean Meatball Soup
Pink or red kidney beans simmered with onion, garlic, celery, carrots, stewed tomatoes, beef meatballs and shredded cabbage. Makes six to eight servings at 393 calories each, and leftovers freeze well.
Healthy Recipes from AICR
Anticancer Recipe: Penne with Vegetables
A quick whole-wheat penne dish with broccoli, peppers, mushrooms, zucchini, tomatoes and spinach, tied to the WCRF/AICR report finding that foods containing dietary fibre, particularly whole grains, lower colorectal cancer risk.
Soups-calbeans
Soup Recipes: Bean And Sausage Soup
Small white or baby lima beans, soaked and simmered with onion, cumin and bay leaf, then finished with sliced Polish sausage, garbanzo beans and creamed corn. Four or five servings at 359 calories and 10 grams of fiber each.
Salads Calbeans
Salad Recipes: Bean Chicken Salad
Cooked chicken and kidney or pink beans tossed with celery, parsley and green onion in a dressing of white wine vinegar, oil, lemon, garlic and tarragon, then chilled. Four to six servings at 196 calories each.
Entrees Calbeans
Entrée Recipes: Baby Lima Bean Cassoulet
Baby lima beans simmer with a bay leaf, then bake at 350 degrees with browned turkey sausage, chicken breast and a crushed tomato and white wine sauce, topped with buttered bread crumbs. Serves six at 416 calories per portion.
Salads Calbeans
Salad Recipes: Bean And Cabbage Salad
Kidney and garbanzo beans tossed with cabbage, onion and green pepper in an oil-and-vinegar dressing, chilled four to six hours and garnished with crisp bacon. Six servings at 270 calories and 9 grams of fiber each.
Soups-calbeans
Soup Recipes: Baby Lima And Whitefish Chowder
A chowder recipe simmering dry baby lima beans with sauteed celery, onion and green pepper, crushed tomatoes, chicken stock and basil, finished with cubed whitefish. Makes six to eight servings at 172 calories each.
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