Tag Archives: bean

Parmesan Green Beans from the Keep the Beat ™ cookbook from the National Institutes for Health We Can! (Ways to Enhance Children’s Activity & Nutrition) Campaign

I’m always looking for new ways to serve up green beans – the family loves them but it gets a little boring. Sprinkling with parm just before serving is a great way to prepare them !

Check out the online cookbook, Keep the Beat ™ (available in pdf format) for some great ideas for healthful food that kids will eat and they will enjoy preparing with you. Kids learn by example – show them how good healthy food can be !!!

Parmesan Green Beans
Parmesan Green Beans

4 servings
95 calories per serving

1 T olive oil
1 t garlic, minced (about 1 clove)
1 small onion, thinly sliced
1 bag (16 oz) frozen green beans
1 c low-sodium chicken broth
¼ c grated parmesan cheese
¼ t ground black pepper

Combine olive oil and garlic in a large saucepan. Cook until garlic is soft, but not browned (about 30 seconds). Add onion, and continue to cook for about 5 minutes over medium heat until soft. Add green beans and chicken broth. Bring to a boil and simmer for 2 minutes, until the beans are heated through. Sprinkle with parmesan cheese and pepper, and serve.

Black Bean Broccoli

I like broccoli – this recipe makes me LOVE broccoli. The black bean sauce is a perfect addition to crispy broccoli. The flavor is definitely Asian – so serve the next time you have an Asian themed menu.

Black Bean Broccoli
Black Bean Broccoli

4 servings
53 calories per serving

1 t sesame seeds
1/2 c water, divided
1 t rice wine vinegar, or white-wine vinegar
1 t cornstarch
2 t black bean-garlic sauce (readily available in the Asian section of your market)
2 t canola or vegetable oil
1 clove garlic, minced
4 c broccoli florets

Heat a small skillet on medium low and add seeds. Cook 2-3 minutes to toast and bring out the flavor. Set aside. Mix ¼ c water, vinegar and cornstarch then add black bean sauce and stir well. Heat oil in a large nonstick skillet and add garlic. Cook 30 seconds then add broccoli and stir well. Add ¼ c water to the pan, cover and steam broccoli 3 minutes. Then push the broccoli to the sides and pour the sauce in the center and stir a minute or so until it thickens then mix sauce well with the broccoli. Sprinkle with the sesame seeds and serve immediately.

Turkey, Black Bean and Edamame Salad

Edamame are just baby soybeans – they are tender, sweet, and you often see them served at Japanese restaurants. I like to buy frozen ones and keep them on hand for different recipes. Salads are a great way to serve them 🙂

Turkey, Black Bean and Edamame Salad
Turkey, Black Bean and Edamame Salad

4 servings
390 calories per serving

2 c cubed smoked turkey
15.5 oz. can black beans, rinsed and drained
14 oz. can corn
1 c shelled edamame cooked according to package instructions
1 red bell pepper, chopped
¼ c chopped cilantro
1 T minced garlic clove
Salt and pepper to taste
2 T oil
2 T cider vinegar
1 t Dijon mustard
4 c field greens

Mix the turkey, beans, corn, edamame, bell pepper, cilantro, garlic, salt and pepper. Whisk oil, vinegar and mustard and pour over the turkey mix and season with salt and pepper. Place mixture over the lettuce and serve immediately.

Salsa Black Bean Soup

This was so super delicious ! It rivals any restaurant soup out there ! I made it without the cheese and it was so incredibly tasty that you did not miss it at all.

Salsa Black Bean Soup
Salsa Black Bean Soup


4 servings
213 calories

1 t oil
1 T minced garlic
2 c water
1/2 t chipotle chile powder or 3 t chipotle sauce
2 15 oz. cans black beans, rinsed and drained
1 (8-ounce) bottle salsa
1 T lime juice
1/2 c chopped cilantro
1/2 c shredded Monterey Jack cheese

Heat oil and sauté garlic 1 minute. Stir in water, chipotle, beans and salsa. Bring to a boil then reduce heat and simmer 1 minute. Remove 2 c of the mix and put in a blender and puree. Then put back in the pan and simmer 15 minutes. Then add the juice and cilantro and simmer 3 more minutes. Sprinkle with cheese just before serving.

Cheesy Green Bean Casserole

I bet this gets your kids eating their green beans ! And maybe even asking for more 🙂 Cheese, sauce, stuffing – what’s not to like?!?!

Cheesy Green Bean Casserole
Cheesy Green Bean Casserole


14 servings
157 calories per serving

2 16 oz. packages frozen French cut green beans, thawed
1 can low fat cream of mushroom soup
8 oz. Velveeta, cut into ½ inch cubes
1 1/2 c hot water
1/4 c butter
8 oz. stuffing mix (I like Stove Top)

Heat oven to 350 degrees. Mix beans and soup and place in a baking dish then top with cheese. Mix water and butter and melt butter all the way. Stir into stuffing and then spoon that over the casserole. Bake 40 minutes.

Chicken Cutlets and Bean Salad

This is a perfect meal ! Chicken done so simply turns out the most savory, delicious cutlets. And the lemony salad on the side just bursts with flavor. Simple, simple, simple – but such a great meal !

Chicken Cutlets and Bean Salad
Chicken Cutlets and Bean Salad

4 servings
395 calories per serving

½ pound wax beans, sliced lengthwise (or green beans if you can’t find wax beans)
15.5 oz. can chickpeas, drained and rinsed
¼ c lemon juice
3 T oil
Kosher salt to taste
Pepper to taste
4 boneless skinless chicken cutlets, 3 oz. each
5 oz. baby spinach leaves or baby arugula or other mixed greens
Pam

Mix beans, chickpeas, 3 T lemon juice, 2 T oil, salt and pepper. Spray a skillet with Pam and cook chicken with salt and pepper 3 minutes per side or until done. Mix spinach with 1 T oil and 1 T lemon juice then season with salt and pepper. Serve bean salad on top of spinach. Plate chicken and serve.

Ham and Bean Soup

A simple and hearty soup that tastes delicious. It’s a very versatile recipe – add some veggies, small pasta or extra spices to easily change it up. But don’t skip the ham – that is what really give it the great flavor 🙂

Ham and Bean Soup
Ham and Bean Soup

6 servings
273 calories per serving

15.5 oz. can navy beans, drained and rinsed
15 oz. can black beans, drained and rinsed
2 14.5 oz. cans diced tomatoes
4 c fat free chicken broth
1 1/2 c diced extra lean ham (you can also use Canadian bacon)
1 garlic clove, minced
1 t chili powder
¼ t pepper
¼ t salt
½ t onion powder

Combine all and mix well. Bring to a boil and cook 15 – 20 minutes or until soup is slightly thickened.

Black Bean and Corn Salad

Nutritious, full of fiber, satisfying, filling, extremely portable – this is a great lunch salad.

Black Bean and Corn Salad
Black Bean and Corn Salad

4 servings
350 calories per serving

1 c frozen corn
½ c French dressing
2 t chopped chipotle chiles in adobo sauce
4 c chopped romaine lettuce
2 c grape tomatoes, halved
¼ c sliced green onions
15 oz. can black beans, drained and rinsed
½ c shredded low fat cheddar cheese
1 c coarsely chopped blue tortilla chips
¼ c chopped cilantro

Cook corn according to package directions then drain and rinse with cold water to stop the cooking process. Combine dressing with chipotle chilies. Combine corn, lettuce, tomatoes, onions, beans and cheese then add dressing and mix well. Garnish with chips and cilantro.

Spicy Black Bean Salad

I’ve been making this side salad for years. It is great alongside so many dishes ! Sometimes it’s even good as a lunch served with a few low fat crackers.

Spicy Black Bean Salad
Spicy Black Bean Salad

10 servings
250 calories per serving

15 oz. can black beans, rinsed and drained
1 can mandarin oranges, rinsed
2-3 scallions, thinly sliced
1/3 c chunky salsa
¼ c lime juice
2 cloves garlic, minced
½ t ground cumin

Mix all ingredients and refrigerate at least 3 hours.

Black Bean Pies

Though the Morningstar Farms black bean patties are MIGHTY GOOD, these were also good and if you’re just in the mood to do it from scratch, this is a great recipe !

Black Bean Pies
Black Bean Pies

4 servings
194 calories per serving

Pam
3 t oil
½ onion, chopped finely
½ green pepper, chopped finely
2 large garlic cloves, minced
1 T honey
1 T cider vinegar
½ t chili powder
½ t cumin
¼ t red pepper flakes
15 oz. can black beans, drained and rinsed
¼ c breadcrumbs
2 T flour
4 T low fat sour cream
2 T cilantro, chopped

Spray skillet with Pam. Heat 2 t oil on medium high and sauté onion, pepper and garlic 4 minutes or until golden then add honey, cider, chili, cumin and red pepper and mix well. Add beans and breadcrumbs to the pan and reduce the heat to medium and cook 10 minutes stirring frequently. Remove pan from heat and mash bean mixture with a potato masher until it is the consistency of a thick puree, and then shape mix into 4 patties (like a hamburger). Spread flour on a platter and coat patties on both sides. Spray same skillet with Pam and ad 1 t oil. Saute patties until light browned turning once. Serve each with sour cream and cilantro.

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