White Bean Basil Chicken Chili
Posted OnNovember 10, 2021 byIngredients 1 pound boneless chicken pieces 1 medium onion 2 cloves garlic 1 medium tomato 1 large lime ¼ cup fresh cilantro leaves 1 Tablespoon fresh basil 2 (15½-ounce) cans great northern beans, no salt added 2 Tablespoons canola oil 4 cups low-sodium chicken broth 1½ teaspoons chili powder 1½ teaspoons ground cumin ½ teaspoon…Read More…
Southwestern Black-eyed Pea and Corn Salad
Posted OnNovember 10, 2021 byIngredients 1 medium bell pepper 1 small red onion 2 (15½ ounce) cans black-eyed peas 1 (15¼ ounce) can corn kernels, no salt added 3 Tablespoons canola oil 2 Tablespoons vinegar 1 teaspoon cumin ¼ teaspoon salt ½ teaspoon ground black pepper Optional Ingredients ¼ cup fresh cilantro leaves Materials Can opener Colander Cutting board…Read More…
Hearty Egg Burritos
Posted OnNovember 10, 2021 byIngredients 3 green onions 1 medium red or green bell pepper 1 medium clove garlic 2 ounces low-fat cheddar cheese 1 (15½-ounce) can black beans, no salt added 1 teaspoon canola oil 4 large eggs ¾ teaspoon ground cumin, divided ¼ teaspoon ground black pepper Non-stick cooking spray 4 (8-inch) whole wheat flour tortillas Optional…Read More…
Hoppin’ John
Posted OnNovember 9, 2021 byIngredients 2 medium celery stalks ½ large red bell pepper 1 medium onion 2 cloves garlic 1 (6-ounce) slice smoked, lean, low sodium ham 1 (15-ounce) can black-eyed peas 1 Tablespoon canola oil 1 teaspoon dried thyme 1½-3½ cups low-sodium chicken broth 2 cups instant brown rice ¼ teaspoon cayenne pepper, or to taste Pinch…Read More…
Hummus
Posted OnNovember 9, 2021 byIngredients 1 clove garlic 1 large lemon 1 (15½-ounce) can garbanzo beans ½ cup warm water 2 Tablespoons low-fat plain yogurt 2 Tablespoons canola oil 1 teaspoon salt ¼ teaspoon ground black pepper Optional Ingredients 1 fresh red pepper, or 3 roasted red peppers from a jar Pinch ground cumin, ground cayenne pepper, or red…Read More…
Lentil Mango Salad
Posted OnNovember 9, 2021 byIngredients 1 cup dried brown lentils 1 medium mango or apple 1 medium red bell pepper 1 large lemon ¼ cup canola oil ½ teaspoon cumin ½ teaspoon salt ¼ teaspoon ground black pepper Optional Ingredients ½ cup minced fresh parsley and/or cilantro ½ cup chopped walnuts or toasted coconut Materials Colander Cutting board Fork…Read More…
Pasta with Beans and Greens
Posted OnNovember 9, 2021 byIngredients 1 (16-ounce) package whole wheat pasta 2 medium onions 1 medium carrot 3 large cloves garlic 2 pounds (1 large bunch) spinach or kale 2 (15½-ounce) cans great northern, cannellini, or lima beans 2 Tablespoons canola oil 1 teaspoon dried oregano 1 teaspoon dried red pepper flakes ¾ teaspoon salt ½ teaspoon ground black…Read More…
Tex-Mex Skillet
Posted OnNovember 9, 2021 byIngredients ½ medium head lettuce 1 medium green bell pepper 1 large tomato 1 small jalapeño pepper ½ medium red onion 2 cloves garlic 2 ounces low-fat cheddar cheese 1 (15½-ounce) can black beans, no salt added 1 pound lean ground beef, chicken, or turkey 1 (12-ounce) bag frozen corn ½ cup water ¾ teaspoon…Read More…
Tuna Boats
Posted OnNovember 9, 2021 byIngredients 2 large cucumbers 1 lemon 2 green onions 1 (6-ounce) can low-sodium tuna, packed in water 1 (15 ½-ounce) can white beans 1 Tablespoon canola oil 1 Tablespoon Dijon or country mustard 1/4 teaspoon salt ¼ teaspoon ground black pepper Optional Ingredients Materials Box grater Can opener Colander Cutting board Fork Measuring spoons Medium…Read More…
Spicy White Bean Dip
Posted OnNovember 9, 2021 byIngredients 2 cloves garlic (15½ ounce) can cannellini beans ⅓ bunch fresh parsley ¼ cup water 1 Tablespoon canola oil ¼ teaspoon salt ½ teaspoon ground black pepper Pinch of cayenne pepper Optional Ingredients Materials Can opener Colander Cutting board Measuring cups Measuring spoons Medium bowl Sharp knife Blender Instructions Peel and mince garlic cloves….Read More…