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Entries in Beans (3)

Tuesday
Jan032012

Chicken Provencal with Kale, White Beans and Butternut Squash

I am always searching for recipes that I can make with both meat and a lot of vegetables. This allows me to eat just a little bit of meat and a lot of vegetables, while also allowing the husband to have a full serving of meat and vegetables. Recipes like this tend to be a win-win in our house. You can adjust the recipe using either fresh beans and vegetables or canned beans and frozen vegetables. This recipe is bursting with great flavors and bright colors and is the perfect healthy recipe to kick off 2012.

Chicken Provencal with Kale, White Beans and Butternut Squash

Servings: 4-6

  • 6 chicken thighs with skin, boneless or bone-in
  • 4 tbsp olive oil
  • 3/4 tsp dried regano
  • 3/4 tsp dried thyme
  • 1/2 tsp dried rosemary
  • 1/2 cup dry white wine (Sauvignon Blanc, Chardonnay, Chenin Blanc and Riesling)
  • 3 cloves garlic, minced
  • 3 cups peeled butternut squash (the frozen butternut squash works great here)
  • 1-14 oz can of diced tomatoes plus their juice
  • 1 large bunch of kale, roughly chopped
  • 2-14 oz cans of white beans or 1 1/4 cup of dried white beans
  • 1/2 yellow onion, quartered
  • Dash of salt and pepper
  • Orzo
  1. This first step depends on whether you are using dried or canned beans. If you are using canned beans, skip this first step. If you are using dried beans, do the following: Combine 6 cups of water and beans in a large pot. Bring the water to a boil. Reduce heat, cover partially and cook until the beans are tender, approximately 1 hour 30 minutes. Drain beans and set aside.
  2. Place chicken in a bowl or ziploc bag. Add 1 tbsp olive oil, oregano, thyme and rosemary. Toss the chicken to coat and let it sit for 30 minutes.
  3. Heat 2 tbsp olive oil in a large pot, ideally using a large dutch oven. Sprinkle chicken with salt and paper. Cook chicken in the skillet until golden brown, 3-4 minutes per side. Set aside.
  4. Pour the drippings from the skillet. Add 1 tbsp olive oil and saute garlic and onion until the onion is transleucent, roughly 5 minutes.
  5. Add wine and simmer until liquid is reduce by half, roughly 2 minutes. Scrape the browned bits from the bottom as you go.
  6. Add the squash, tomatoes and juice, either the drained beans or the canned beans, and the kale. Season with a dash of salt and pepper.
  7. Add chicken to the pot. Cover and simmer until chicken is cooked through and squash is tender, roughly 30-40 minutes.
  8. While the recipe is simmering, cook the orzo if desired.
  9. Go back to the chicken and vegetables. Remove the lid and let it simmer until the sauce thickens slightly, 3-4 minutes.
  10. Serve hot with a piece of chicken and spoonfuls of bean and vegetable mixture over top.
Monday
Mar282011

Cannellini Bean Cakes

I was never a huge fan of beans, however as I began my unintended switch from meat-eater to veggie-eater, I decided incorporating beans into my diet was a must-do. With all of the other ingredients processed into the beans, it is hard to even taste their flavor (a nutty tasting bean). So before you knock this recipe, give it a try. Sometimes better known as "white beans," cannellini beans are cheap (I'm talking .79-.89 cents per 15-oz can), and full of nutrition value. They are low-fat, high in fiber and have twice as much iron as beef. In addition, these bad boys have a trace mineral that helps the body produce detoxifying enzymes - translation, they help prevent headaches caused by sulfites. One more perk? They also help reduce cholesterol. The list goes on and on and if you are interested, check them out at cannellini.com.

There are two ways to make this dish - one contains brown rice, the other uses bread crumbs. Rice isn't high on my priority list of foods so I stuck with home-made whole wheat bread crumbs. I try and stay away from the store bought bread crumbs as they contain a variety of superfluous ingredients. Click here for instructions on making your own bread crumbs.

 

 


Cannellini Bean Cakes

Serving Size: 1 cake

Servings: 10

Nutrients per Serving: 132.2 calories; 1.5g fat; 0.0mg cholesterol; 407.0mg sodium; 130.4mg potassium; 25.0g carbohydrates; 5.8g protein


  • Juice of 1 large lemon

  • 1 cup yellow onion, diced (approximately 1/2 an onion)

  • 1 clove garlic, diced

  • 1 tsp salt

  • 6 basil leaves

  • 1-15.5oz can cannellini beans, drained

  • 1.5 cups of breadcrumbs OR 2 cups brown rice

 


  1. Preheat oven to 375ºF.

  2. Line a cookie sheet with foil and spray with non-stick cooking spray

  3. Chop onions and garlic.

  4. Add ingredients, except breadcrumbs, to food processor. Puree all ingredients together, roughly 60 seconds. The mixture will be the consistency of a thick batter right now.

  5. Stir in either rice or breadcrumbs. The mixture should be thicker and far less  batter-like right now.

  6. Spray a large skillet with non-stick cooking spray and let it heat up.

  7. Shape into a patty, roughly 2-3 inches in diameter. Cook patties on medium heat for 2-3 minutes on each side or until golden brown.

  8. Place patties on cookie sheet and bake for 10-12 minutes on each side.

  9. I recommend serving them with this balsamic red beet sauce.

Sunday
Feb132011

Crockpot Turkey Chili (without Kidney Beans)

Im not a huge fan of chili but I do really enjoy beans so I thought I would try making it my own way...without kidney beans! It turned out really great.


Word to the Wise: Add spice as you wish...

Slow Cooker Turkey Chili (without Kidney Beans)

Prep Time: 10 minutes

Yield: 8 servings


  • 2 lbs ground turkey

  • 1 can butter beans, drained

  • 2 cans cannellini beans, drained

  • 2 cans diced tomatoes, 1 drained, 1 undrained

  • 1-8oz can tomato sauce (or homemade tomato sauce recipe)

  • 1 onion, chopped

  • 2 cloves garlic, minced

  • 2 tbsp chili powder

  • 1 tsp ground red pepper

  • 1 adobo chili pepper, minced

  • Dash salt & pepper

  • Shredded cheddar cheese to top it off

 


  1. In a skillet, cook turkey over medium heat until no longer pink; drain. Add onions and garlic and saute.

  2. Transfer to a slow cooker.

  3. Add the remaining ingredients.

  4. Cover and cook on low for 8-10 hours or on high for 4 hours.

  5. Top individual servings with cheese if desired.

  6. You can also freeze any extra in tupperware.


Homemade Tomato Sauce

Yield: Approximately 10oz


  • 2 cans diced tomatoes, 1 drained, 1 undrained

  • 2 large cloves garlic, minced

  • 1 tbsp basil, dried or fresh

  • 1 tbsp thyme, dried or fresh

  • 1 tbsp oregano, dried or fresh

  • Dash of salt and pepper

  • 1 onion, minced

  • 2 tbsp

 


  1. Heat olive oil in pan. Saute onion and garlic for 3-5 minutes over

  2. Add remaining ingredients and stir. Cover pan and let cook until it begins to boil.

  3. Place all ingredients in food processor and puree until smooth.

  4. You can freeze as much or as little of this as you want.