Hot Food & Recipes

Servings: 8 Servings
Category: Beans | Beef | Pasta | Casseroles
Ingredients

• 8 oz Uncooked spaghetti
• 1 lb Lean ground beef
• 1 md Onion; chopped
• 1/4 ts Salt
• 1/8 ts Black pepper
• 1 cn Vegetarian chili with beans;
• -(15-oz. can)
• 1 cn Italian style stewed
• -tomatoes (14-1/2 oz.);
• -undrained
• 1 1/2 c Shredded sharp cheddar
• -cheese
• 1/2 c Low-fat sour cream
• 1 1/2 ts Chili powder
• 1/4 ts Garlic powder

Directions
Preheat oven to 350 degrees. Spray 13×9-inch baking dish with nonstick cooking spray. Cook pasta according to package directions. Drain and place in prepared dish. Meanwhile, place beef and onion in large skillet; sprinkle with salt and pepper. Brown beef over medium high heat until beef is no longer pink, stirring to separate. Drain fat. Stir in chili, tomatoes with juice, 1 cup cheese, sour cream, chili powder and garlic powder. Add chili mixture to pasta; stir until pasta is well coated. Sprinkle with remaining 1/2 cup cheese. Cover tightly with foil and bake 30 minutes or until hot and bubbly. Let stand 5 minutes before serving. Makes 8 servings. Formatted by Lynn Thomas dcqp82a@prodigy.com. Source: Easy Home Cooking Casseroles and Country Favorites. Lynn’s notes: Made this 2-11-98; added 3 cloves minced garlic to the beef as it cooked, omitted the salt and used herb flavored linguine. Easy dish to make that had a terrific taste! Recipe by: Casseroles and Country Favorites Posted to TNT Recipes Digest by WWGQ25C@prodigy.com (MRS LYNN P THOMAS) on Feb 12, 1998

Servings: 6 Servings
Category: Bean
Ingredients

• 6 Hot dog buns
• 6 Fat-free hot dogs; cooked

Directions
——————————–CHILI SAUCE——————————– 1/2 ts Olive oil 1/2 lb Ground chicken breast, -skinless 1/2 c Onions; chopped 1 Clove garlic; minced 15 1/2 oz Dark red kidney beans; -drained 8 oz No-salt-added tomato sauce 2 ts Chili powder———————————-TOPPINGS———————————- 1/2 c Fat-free cheddar cheese; -grated 1/2 c Onions; chopped In a skillet, heat oil over medium heat. Add chicken, 1/2 cup onions, and garlic. Cook until chicken is no longer tender and vegetables are tender. Stir in kidney beans, tomato sauce, and chili powder. Simmer 15 minutes. Place hot dogs in buns. Top with sauce. Sprinkle cheese and remaining onions over each hot dog. Posted to Digest eat-lf.v096.n154 Date: Mon, 16 Sep 1996 13:22:18 -0500 From: matejka@bga.com (Anita A. Matejka)

Servings: 4 Servings
Category: Beans | Salads | Prodigy | Dec. | Fatfree
Ingredients

• 16 oz Canned kidney beans
• - rinsed/drained
• 1/2 c Onions; finely chopped
• 1/2 c Green bell peppers; finely c
• 1/4 c Nonfat yogurt
• 1 ts Chili powder
• 1/4 ts Garlic powder
• 1/4 ts Ground cumin
• 1/4 ts Oregano
• Salt; to taste

Directions
Lovers of spicy food will adore this tangy salad. Serve it over a bed of lettuce, add a piece of corn bread, & you have an easy lunch with Mexican flair. In a large bowl, combine kidney beans, onions & green pepper. Mix well. In a small bowl combine yogurt and spices. Add to bean mixture, mixing until well blended. Chill several hours to blend flavors. Stir before serving. Nutrition (per serving): 122 calories Total Fat 1 g (4% of calories) Source: Lean Luscious & Meatless, Page(s): 98 : D/L from Prodigy 12-14-94. Recipe collection of Sue Smith. 1.80?br /> File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip

Servings: 11 Servings
Category: Beans/peas | Two thumbs | Soups/stews | Side dish
Ingredients

• 1 lb Dried chickpeas

Directions
Seasoning Mix: 2 teaspoons salt 2 teaspoons onion powder 2 teaspoons dry mustard 2 teaspoons ground cumin 1 teaspoon garlic powder 1 teaspoon white pepper 1/2 teaspoon black pepper 1/4 teaspoon cayenne 2 cups chopped onions 2 1/2 cups chopped green bell pepper — IN ALL 1/2 cup chopped celery 6 1/2 cups defatted chicken stock — IN ALL 1 teaspoon minced fresh garlic 1 cup apple juice 2 cups finely diced carrots 1 cup finely diced onion Day 1: Add enough water to the chickpeas to cover them by 3 or 4 inches, and soak overnight in the refrigerator. As the peas absorb the water, they will increase in volume. Day 2: Combine the seasoning mix ingredients in a small bowl. Drain the chickpeas and set aside. Preheat a heavy 5-quart pot, preferably nonstick, over high heat to 350 F, about 4 minutes. Add the chopped onions, 1 CUP of the bell peppers, the celery, and 2 TABLESPOONS of the seasoning mix. Stir and cook until the vegetables start to brown, about 5 minutes. Add 1/2 CUP of the stock, scrape the bottom of the pot to clear all the brown bits, and cook until the liquid evaporates, about 5 minutes. Stir in 4 CUPS stock, the drained chickpeas, and REMAINING seasoning mix. Clear the bottom of the pot and cook 5 minutes, then add the garlic and REMAINING bell peppers. Cook 10 to 12 minutes, then reduce the heat to medium, and continue to cook for 45 minutes, clearing the bottom of the pot occasionally as sticking occurs. Add the apple juice, carrots, finely diced onions, and REMAINING stock, and cook until the peas are tender, and the liquid is thick and begins to look creamy, about 1 hour. With this recipe, it is more important to trust your eyes and taste buds than to watch the clock. Taste a couple of chickpeas; if the flavor is good and they are tender and creamy, they’re done. Serve warm. Per 1-cup serving: Calories 197 Protein 10g Fat 3g Carbohydrates 34 g 13% calories from fat Recipe By : Paul Prudhomme in “Fork in the Road” From: Date: 05/28 File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip

Servings: 4 Servings
Category: Beans | Ethnic | Indian | Pressure co
Ingredients

• 1 tb Butter
• 1 ts Cumin seed
• 1/4 ts Coriander
• 1/4 ts Cardamom
• 2 ts Ginger; grated
• 1 ds Cayenne pepper; optional
• 1 Stick cinnamon
• 1/4 c Red bell pepper; diced
• 1 qt Water
• 1/2 ts Salt
• 4 c Cooked rice
• 1 1/2 c Chickpeas; dried

Directions
Heat butter in cooker. Add cumin seeds and sizzle for 5 seconds. Stir in the remaining ingred. except the salt. Lock the lid in place and over high heat bring to high pressure. Adjust heat to maintain. and cook for 35-40 min. Reduce pressure with a quick-release. Remove the lid tilting it away from you. If not done cook longer. NOTES : serve over rice or puree it like hummous Recipe by: under pressure Posted to MC-Recipe Digest V1 #1062 by Cbotwin@aol.com on Jan 29, 1998

Servings: 8 Servings
Category: Beans and l | Main dishes | Vegetarian | Sandwiches
Ingredients

• 1 tb Canola oil
• 2 Green onions; finely chopped
• 3/4 c Finely chopped white or
• -cremini mushrooms
• 3 lg Clove garlic; minced
• 1 c Chickpeas; canned, drained
• -and 1/2 cup liquid reserved
• 1/3 c Sunflower seeds
• 1/2 ts Curry powder
• 2 lg Egg whites or 1/4 cup dry
• -bread crumbs
• 1/2 c Sesame seeds; or more

Directions
This Mediterranean-inspired burger can be served in a pita pocket or on a bun with tahini, chopped tomatoes and cucumbers, yogurt, shredded cabbage, tomatoes and sweet onion rings. IN MEDIUM SKILLET, heat oil over medium heat. Add green onions and mushrooms and cook, stirring often, until soft, about 5 minutes. Remove from heat. In food processor or blender, combine garlic, chickpeas and reserved chickpea liquid and process until smooth. Transfer to large bowl and combine with mushroom mixture. In food processor or blender, process sunflower seeds to make a coarse meal. Add to chickpea mixture along with curry powder; mix well. Stir in egg whites or bread crumbs (mixture will be soft). On a large baking sheet, make 8 beds of sesame seeds for patties. Shape burger mixture into 8 patties and place on seeds. Flip to coat both sides generously. Grill patties on a well-oiled vegetable grill or broil 4 inches from heat source, 3 to 4 minutes on each side until browned. Serve right away. PER SERVING: 92 calories; 4g protein.; 4g total fat (1g. sat. fat); 9g carb.; 0 chol.; 103mg sodium; 2g fiber. OVO-LACTO/VEGAN Recipe by: Vegetarian Times, March 1998, page 46 Posted to MC-Recipe Digest by Kathleen on Apr 20, 1998

Servings: 4 Servings
Category: Beans grain | Lowfat | Vegetarian | Heaven
Ingredients

• 3/4 lb Sweet potato; or yam (one
• -medium)
• 1 1/2 c Chickpeas; cooked
• 1 lg Garlic clove
• 2 Scallions; cut into 1″
• -pieces
• 2 ts Cumin seed; lightly toasted
• 1 tb Minced ginger; fresh
• 1 ts Salt
• 2 tb Fresh lemon juice
• Freshly ground black pepper;
• -to taste
• 6 tb Unbleached flour
• 1 c Peas
• Vegetable oil; or olive oil,
• -for saut
  

Servings: 8 Servings
Category: Beans | Chicken
Ingredients

• 1 lb Skinless boneless chicken
• -breasts; cooked
• 1 c Green bell peppers; sliced
• 1 c Red onion; sliced
• 1 ts Chili powder
• 1 ts Olive oil
• 8 Flour tortillas
• 2 c Black beans, cooked
• 1 1/2 c Shredded lowfat cheddar
• -cheese; or Jack
• Salsa; optional
• Nonfat sour cream; optional
• Cilantro; optional

Directions
Heat oven to 375F. Cut chicken into 1/2-inch slices. In a nonstick skillet over medium heat, saute peppers, onions and chili powder in hot oil until vegetables are slightly softened, about 3 minutes. Remove from heat. Place 4 tortillas on a large baking sheet. Evenly spread beans over tortillas. Top with pepper mixture, chicken and cheese. Top each with remaining tortillas and press down lightly. Bake until heated through and cheese is melted, about 15 minutes. Cut each quesadilla into quarters and serve with salsa, sour cream and cilantro. Per 1/2 quesadilla 341 calories, 9.1 g fat (24%) 56 mg cholesterol, 450 mg sodium, 4.2 g dietary fiber Variation ^ Substitute chili beans for black ones, and use 1/2 cup each of green and red bell peppers instead of all green. (c) 1996 Rodale Press Prevention’s (Quarterly) Guide to Low-Fat, High Flavor Cooking. [mc-recipe: patH 23 Sep 96] Recipe By : Quick & Healthy, Fall 1996 Posted to MC-Recipe Digest V1 #224 Date: Mon, 23 Sep 1996 13:47:05 -0700 (PDT) From: PatH NOTES : Makes 4 quesadillas. Calorie count omits salsa and sour cream. Serve with Quick cherry tomatoes (see recipe).

Servings: 2 Servings
Category: Beans | Casseroles
Ingredients

• 1/4 lb Boneless leg of lamb
• Vegetable cooking spray
• 2/3 c Carrot; sliced thin
• 1/2 c Leek; sliced thin
• 1/2 c Onion; chopped
• 2 sl Turkey bacon; chopped
• 2 Cloves garlic; minced
• 2/3 c Canned navy beans; drained
• 1/2 c Dry red wine
• 1/4 ts Dried whole thyme
• 1/8 ts Pepper
• 1 Bay leaf
• 1 cn No-salt-added whole
• -tomatoes; (14-ounce)
• Undrained and
• Chopped
• 1/4 c Dry bread crumbs
• 2 tb Chopped fresh parsley
• 1 Clove garlic; minced

Directions
What would a bistro menu be without cassoulet (ka-soo-LAY)? This upscale stew gained its name from the earthenware casserole it was usually cooked in. Our version includes the traditional navy beans, lamb, and tomatoes, but it doesn’t take the traditional three days to make! Trim fat from lamb; cut lamb into 3/4-inch cubes, and set aside. Coat a large nonstick skillet with cooking spray, and place over medium heat until hot. Add carrot and next 4 ingredients; cover and cook 5 minutes. Add lamb, and cook, uncovered, 3 minutes or until browned, stirring occasionally. Add beans and next 5 ingredients; stir well. Bring to a boil over medium-high heat, and cook, uncovered, 8 minutes, stirring occasionally. Discard bay leaf. Combine breadcrumbs, parsley, and garlic, and set aside. Divide the lamb mixture between 2 (2-cup) individual casserole dishes coated with cooking spray, and top each casserole with 3 tablespoons breadcrumb mixture. Bake at 350 deg for 15 minutes. Yield: 2 servings (serving size: 1-1/2 cups). Recipe By : Cooking Light YEAR: 1993 ISSUE: July/Aug PAGE: 112 Posted to MC-Recipe Digest V1 #223 Date: Mon, 23 Sep 1996 10:20:31 -0300 From: “D.Gorden”

Servings: 1 Servings
Category: Beans
Ingredients

• 2 lb Dry pinto beans (about 5
• -cups)
• Water
• 1/2 lb Salt pork; cut in chunks
• -(optional)
• 2 ts Salt (up to 5)
• 1/4 ts Black ground pepper

Directions
Search beans for tooth-breaking pebbles. Wash beans well with water to remove dust and soak overnight in plenty of clean water or cover beans with boiling water, cover with a lid and let stand 1 hour to soak. Place beans in large Dutch oven, cover with additional water, add salt pork, cover and cook over bed of very hot coals. Kindling may need to be added to coals to start beans boiling. After beans start to boil, cook beans covered over low to medium hot coals. When beans are soft, add salt and pepper to taste, cover and let simmer until ready to serve. *If salt pork is used, less salt is needed. If salt pork is not used, add 1 teaspoon of bacon drippings or other fat per cup of dried beans to prevent foaming and add flavor. Posted to recipelu-digest Volume 01 Number 262 by James and Susan Kirkland on Nov 16, 1997