Читать книгу Quick and Easy South Texas Favorites - Jozi MD Maldonado - Страница 5

Beans

"Garbanzo" Beans or Chick Peas

Black Beans and Corn

Pinto Beans (Crockpot Method)

Spicy Black Beans and Brown Rice

"Garbanzo" Beans or Chick Peas

We love to eat these out of a can. Just rinse drain and then eat, but the home-made version is way better.

2 lbs garbanzo beans salt to taste

½ tsp minced garlic ¼ onion

Procedure

1Boil 4-5 quarts of water. Place beans in a large bowl and add enough boiling water to cover beans. Let beans soak 1-4 hours. Drain garbanzo beans in colander.

2For Crockpot method: Plug in Crockpot and add enough hot or boiling water to cover beans. Set Crockpot on high for 3½ to 4 hours or more until beans are tender.

3For stovetop method: Follow recipe. Put garbanzo beans in a large soup pot on the stove and add enough hot or boiling water to cover beans. Keep a careful watch so that beans do not stick or run out of water or they will burn.

4Add only hot water if needed. In the last 30 minutes of cooking, add salt to taste (or about 1-2 tablespoons), garlic and onion. Stir gently and remove from heat when beans are fork tender.

Servings: 8

Nutrition Facts

Serving size: 1/8 of a recipe (4.1 ounces).

Recipe Tips

Let beans cool before refrigeration. Add 2-3 cups of beans in quart size plastic bags and store in freezer. Thaw in refrigerator or microwave for 1-2 minutes then cook as desired.

Black Beans and Corn

1 (15 oz) can beans, black 1 (15 ¼) can corn, drained salt and pepper to taste 1 Tbs butter

Condiments: 1 avocado, preferably Hass, cut into 1/2-inch dice

Procedure

1In a small sauce pan add all ingredients and heat until hot and bubbly.

2Serve with avocado slices and chips or as a side dish.

Servings: 5

Nutrition Facts

Serving size: 1/5 of a recipe (3.7 ounces).

Recipe Tips

Substitute regular corn for Mexi-corn, it is corn with diced red and green bell peppers.

Pinto Beans (Crockpot Method)

Beans are rich in fiber and protein and are heart healthy, so c'mon and have a large bowl.

2 pounds beans, pinto 6 strips bacon, save drippings

salt to taste

Procedure

1Fry or bake bacon and save drippings. Boil 4-5 quarts of water.

2Clean out beans for any broken or dark pieces or rock fragments. Rinse beans in a colander thoroughly with warm water.

3Place beans in a large bowl and add enough boiling water to cover beans. Let beans soak for 30 minutes to 1 hour.

4Drain beans in a colander. Plug in Crockpot and add beans, bacon and drippings. Set Crockpot on high for 3½ to 4 hours. Add enough hot water to cover beans.

5Add only hot water if needed. Add salt to taste or about 1-2 tablespoons in the last 30 minutes of cooking.

Servings: 10

Yield: About 14 cups

Nutrition Facts

Serving size: 1/10 of a recipe (4 ounces).

Recipe Tips

Let beans cool before refrigeration. Add 2-3 cups of beans in quart size plastic bags and store in freezer. Thaw in refrigerator or microwave for 1-2 minutes then cook as desired.

Spicy Black Beans and Brown Rice

This is my husband, Jerome Lopez's, favorite side dish.

2 cups brown rice, cooked 1 (15 oz) can beans, black

½ cup salsa of choice

Procedure

1Cook rice according to directions and set aside.

2In a medium saucepan, add beans and heat until bubbly. Then add rice and salsa. Stir occasionally and bring to a simmer. Cover and set aside.

3Serve with tortilla chips or as a side dish to Mexican food or pan grilled fish.

Servings: 5

Nutrition Facts

Serving size: 1/5 of a recipe (4.9 ounces).

Recipe Tips

This recipe is a great source of protein, iron, thiamin, niacin, calcium, potassium and folate.

If you made this recipe from scratch, you could save on the high levels of sodium. Using the boil-in-a bag method for the rice will delete the sodium from the rice, as well as using the microwave/steamable brown rice in a bag.

Add bite sized pieces of rotisserie chicken, and you have a complete meal.