Low Fat Recipes: Calico Beans [13-08-15]

Calico Beans

Ingredients:

1/2 cup TVP (textured vegetable protein)
1/2 cup boiling water
1 cup chopped onion
1/2 cup ketchup
1/2 tsp salt
2 tsp mustard
4 tsp white vinegar
1/3 cup brown sugar
1 can brown beans in tomato sauce (28 oz)
1 can chick peas (19 oz) drained & rinsed
1 can red kidney beans (19 oz) drained & rinsed
1 can lima beans (19 oz) drained & rinsed

Directions:

Rehydrate TVP in boiling water. Set aside. Saute chopped onion in a little water until softened. Stir in ketchup, mustard, vinegar & TVP. Combine remaining ingredients in casserole dish, stir in onion/TVP mixture, cover and bake at 350 degrees for 40 minutes.
 

Low Fat Recipes: New El Paso Black Bean Chili [05-08-15]

New El Paso Black Bean Chili

Ingredients:

3/4 cup TVP--optional
2 packets "brown" broth powder--optional
1 tablespoon (less if you prefer) olive or canola oil
1 biggish onion, chopped
2 cloves garlic, minced
2 tablespoons chili powder
1 tablespoon cumin, crushed a little
1/2 teaspoon black pepper
2 cans (15 oz) black beans, undrained
1 can diced tomatoes
1 can (or 2) mild green chilies

Directions:

If you are using TVP, soak it in an equal amount of water in which you have dissolved the broth powder.

Heat the oil, and gently cook the onion until it begins to go limp. Add the garlic and spices and stir for a few minutes. Add the TVP, and stir for a few more minutes. If you are not using TVP, add the broth powder now (or a teaspoon of salt).

Add the beans, tomatoes, and cut-up green chilies (they come chopped, but I prefer to use the whole kind and cut them into larger chunks). Give it a good stir, bring to the boil, reduce heat, and simmer 45 minutes or so. Taste and adjust the seasonings.

We like this with pineapple cole slaw and tortillas or tortilla chips.

Serves: 6-8.

Preparation time: 1 hour.

Low Fat Recipes: New El Paso Black Bean Chili

Low Fat Recipes: New El Paso Black Bean Chili

Ingredients:

3/4 cup TVP--optional
2 packets "brown" broth powder--optional
1 tablespoon (less if you prefer) olive or canola oil
1 biggish onion, chopped
2 cloves garlic, minced
2 tablespoons chili powder
1 tablespoon cumin, crushed a little
1/2 teaspoon black pepper
2 cans (15 oz) black beans, undrained
1 can diced tomatoes
1 can (or 2) mild green chilies

Directions:

If you are using TVP, soak it in an equal amount of water in which you have dissolved the broth powder.

Heat the oil, and gently cook the onion until it begins to go limp. Add the garlic and spices and stir for a few minutes. Add the TVP, and stir for a few more minutes. If you are not using TVP, add the broth powder now (or a teaspoon of salt).

Add the beans, tomatoes, and cut-up green chilies (they come chopped, but I prefer to use the whole kind and cut them into larger chunks). Give it a good stir, bring to the boil, reduce heat, and simmer 45 minutes or so. Taste and adjust the seasonings.

We like this with pineapple cole slaw and tortillas or tortilla chips.

Serves: 6-8.

Preparation time: 1 hour.