Category: Side Dishes

6 servings

Ingredients:

• 1 bacon slice
• 1/2 cup onion, chopped
• 2 teaspoons garlic, minced
• 1 (8-ounce) can tomato sauce
• 1 cup water
• 1/4 cup (packed) dark brown sugar
• 2 tablespoons dark molasses
• 2 tablespoons apple cider vinegar
• 3/4 teaspoon dry mustard
• 1 (15-ounce) can cannelloni (white kidney beans), rinsed and drained
• 1 (15 to 16-ounce) can red kidney beans, rinsed and drained
• 1 (15 to 16-ounce) can pinto beans, rinsed and drained

Preparation: Cook bacon in large nonstick skillet over medium heat until crisp. Drain bacon on paper towels. Chop bacon; reserve. Pour off all but 2 teaspoons drippings from skillet.

Heat drippings in same skillet over medium heat. Add onion and sauté until golden, about 5 minutes. Add garlic; stir 1 minute. Add tomato sauce, 1 cup water, sugar, molasses, vinegar and mustard and bring to boil. Reduce heat and simmer 5 minutes stirring often. Stir in beans and bacon and bring to a boil. Reduce heat; cover and simmer 5 minutes to blend flavors. Uncover and simmer until mixture thickens slightly, about 5 minutes. Season with salt and pepper

NUTRITION FACTS

Amount Per Serving

Cals: 264 From Fat: na

Total Fat: 1g

Cholesterol: 1mg

Sodium: na

Total Carb: na

Dietary Fiber: na

Sugars: na

Protein: na

Makes 10-12 servings.

Ingredients:

• 1 (16-ounce) can pork & beans
• 1 (16-ounce) can green beans, rinsed and drained
• 1 (15-1/2 ounce) can butter beans, rinsed and drained
• 1 (15-1/2 ounce) can kidney beans, rinsed and drained
• 1/2 cup packed brown sugar
• 1/2 cup cider vinegar
• 1/2 cup chopped onion
• 1 Granny Smith apple, chopped

Preparation: Mix all ingredients.

Crock Pot Method: Transfer mixture to 3 1/2 to 4 quart crockery cooker. Cover, cook on low heat setting for a 6 hours.

Oven Method: Place in 2 quart baking dish. Cover and bake at 350 degrees for 30 minutes.

NUTRITION FACTS

Amount Per Serving

Cals: 187 From Fat: 4

Total Fat: 1.1g

Cholesterol: 3mg

Sodium: 530mg

Total Carb: 38.9g

Dietary Fiber: 7.48g

Sugars: na

Protein: 7.8g

Serves 8

Ingredients:

• 4 slices (6 ounces) hickory-smoked bacon, diced (uncooked)
• 1 cup chopped onion
• 1 cup fat-free, less-sodium chicken broth
• 1 cup water
• 1 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 2 pounds green beans, trimmed and cut into 2 inch pieces
• 1/2 cup cider vinegar

Preparation: Heat a large Dutch oven over medium heat. Add bacon, saute 3 minutes or until lightly browned. Remove bacon from pan, reserving 2 teaspoons drippings in pan. Add onion, saute 5 minutes or until tender. Add bacon, broth, water, salt, pepper and beans; bring to a boil. Cover, reduce heat and simmer 30 minutes or until beans are very tender. Uncover; cook 5 minutes.

Drizzle beans with vinegar and simmer for 5 minutes. Serve warm.

NUTRITION FACTS

Amount Per Serving

Cals: 75 From Fat: 31

Total Fat: 2.6g

Cholesterol: 5mg

Sodium: 380mg

Total Carb: 9.6g

Dietary Fiber: 4.4g

Sugars: na

Protein: 3.1g

Serves 4

Ingredients:

• 1/2 cup (1 1/2-ounce) unsweetened coconut, finely grated
• 1/3 cup water
• 1 pound green beans, trimmed
• 3 tablespoons vegetable oil
• 2 teaspoons black mustard seeds
• 1 (1 1/2-inch) dried hot red chile, seeded and crumbled
• 1 Turkish bay leaf or 1/2 California
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Preparation: Stir together coconut and water in a bowl. Let soak at room temperature until water is absorbed, about 1 hour.

Cook beans in a 6 quart heavy pot of boiling salted water uncovered, until crisp-tender, 6 to 7 minutes. Transfer beans to a colander set in a bowl of ice and cold water to stop cooking, then drain well.

Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then add mustard seeds, chile and bay leaf and saute, stirring until mustard seeds make popping sounds, about 1 minute. Add beans and stir until coated with oil. Add coconut mixture and cook, stirring, until heated through, 2 to 3 minutes. Discard bay leaf and season with salt and pepper.

Serves 6

Ingredients:

• 1/4 cup chopped cilantro
• 2 tablespoons fresh lime juice
• 1/8 teaspoon hot pepper sauce
• 2 tablespoons olive oil
• 1 medium-sized onion, chopped
• 2 large cloves garlic, minced
• 1 pound yellow squash, quartered and cut into 1/2-inch thick pieces
• 3/4 pound tomatillos, peeled, rinsed and cut into sixths
• 1 (15-ounce) can black beans, drained and rinsed
• Salt and freshly-ground black pepper to taste

Preparation: Combine cilantro, lime juice and hot pepper sauce in small bowl. Heat olive oil in large skillet over medium heat. Add onion, and cook 3 to 4 minutes, or until soft and translucent. Stir in garlic, and cook 30 seconds.

Increase heat to medium-high. Add squash and tomatillos, and cook, stirring constantly, 5 to 6 minutes, or until vegetables are tender. Stir in black beans, salt and pepper, and cook 1 to 2 minutes, or until heated through.

Remove pan from heat, and stir in cilantro mixture. Serve immediately.

Makes 6 servings

Ingredients:

• 1 pound dry pinto beans
• Salt
• Water
• 3 dried chipotle morita chiles, or 2 chipotle meco chiles
• 2 onions, chopped
• 2 cloves garlic
• 1 large spring epazote, optional
• Black pepper
• 2 tablespoons bacon grease
• 2 tomatoes, chopped
• 1/4 cup chopped red onion
• 1/2 cup crumbled cotija cheese

Preparation: Cover beans with plenty of water in sink or large bowl. Remove any beans that float, are split or are blackened. Remove any dried bits of chaff. Drain beans and place in large heavy pot, preferably cast iron. Add 1 teaspoon salt and water to cover by 2 inches. Add chiles, onions, garlic and epazote, if using, and black pepper.

Bring to simmer over medium-high heat, then cover tightly and place in 350-degree F. oven. Cook until beans are soft, about 2-1/2 hours. Check after about 45 minutes to ensure there is enough water. Beans should not be soupy, but they should not dry out, either. (Recipe can be made to this point 2 to 3 days in advance.)

Melt bacon fat over medium-high heat in large skillet. Ladle beans into skillet, removing whole chiles and draining any excess liquid. Cook, stirring, until beans begin to bubble, about 2 minutes. Continue cooking, smashing half of the beans with back of spoon, until mixture thickens, about 5 minutes. Remove from heat and season with additional salt and pepper, if needed.
Garnish with tomatoes, onion and cheese to serve.

NUTRITION FACTS

Amount Per Serving

Cals: 358 From Fat: 20%

Total Fat: 8g

Cholesterol: na

Sodium: 454mg

Total Carb: 54g

Dietary Fiber: na

Sugars: na

Protein: na

Serves 4

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 2 small onions, diced
• 3 cloves garlic, minced
• 1 jalapeno, seeded and minced
• 2 teaspoons chili powder, preferably chipotle
• 1 teaspoon ground cumin
• 2 (15-ounce) cans black beans, drained and rinsed, or 3 cups cooked beans
• 1 cup low-sodium vegetable stock or bean cooking liquid
• 1/2 teaspoon salt
• 2 tablespoons fresh lime juice

Preparation: Heat oil in skillet over medium heat. Add onions, garlic and jalapeno, and cook, stirring often, over medium-low heat until onions are softened, 7 to 10 minutes. Add chili powder and cumin, and cook, stirring, 1 to 2 minutes, or until fragrant.

Increase heat to medium. Add 1 cup beans, 1/3 cup stock. Using potato masher or back of spoon, mash beans into liquid. Continue cooking until liquid evaporates, 7 to 10 minutes. Add 1 more cup beans and 1/3 cup stock, and mash and cook again, stirring. Repeat, mashing and cooking and stirring, until liquid is absorbed and beans hold together, 8 to 10 minutes. Stir in lime juice and salt.

Serves 10

Ingredients:

• 1 pound dry pinto beans
• 3/4 teaspoon crushed red pepper
• 9 cups water
• 2 tablespoons olive oil
• 4 cups chopped onion
• 2 cups chopped red bell pepper
• 3 garlic cloves, minced
• 1/4 cup brown sugar
• 2 tablespoons chopped fresh mint
• 1 1/2 teaspoons paprika
• 1/4 teaspoon black pepper
• 1 tablespoon balsamic vinegar
• 3 cups chopped tomato
• 2 1/4 teaspoons salt

Preparation: Rinse and drain beans. Discard damaged beans and any foreign material. Cover beans with 6 cups water and boil for two minutes. Cover pot; soak for one to four hours. Discard soaking water.

Combine beans and crushed red pepper in pan; add water. Bring to a boil; reduce heat, and simmer 1 1/4 hours or until beans are tender. Drain in a colander over a bowl. Reserve 1 cup cooking liquid; discard remaining cooking liquid. Return beans and reserved cooking liquid to pan. Remove from heat.
Heat oil in a large, nonstick skillet over medium-high heat. Add onion and 3/4 teaspoon salt; cover and cook 15 minutes or until golden brown, stirring occasionally. Add bell pepper and garlic; cook 1 1/2 minutes or until bell pepper is crisp-tender. Remove from heat. Stir in sugar, mint, paprika, and black pepper. Add onion mixture to bean mixture, stirring well to combine. Cover and simmer 1 hour. Stir in vinegar,salt, and chopped tomatoes and cook for 5 more minutes.

Notes: To avoid tough beans, always add acidic ingredients such as tomatoes, vinegar, and salt to beans at the end of cooking time.

NUTRITION FACTS
Serv. Size: Serving size 3/4 cup

Amount Per Serving

Cals: na From Fat: na

Total Fat: na

Cholesterol: na

Sodium: na

Total Carb: na

Dietary Fiber: na

Sugars: na

Protein: na

Makes 6-8 servings.

Ingredients:

• 4 slices bacon, chopped
• 1 medium onion, chopped
• 1 (24-ounce) can of pork and beans
• 1/2 cup packed brown sugar
• 1/3 cup French dressing
• 2 teaspoons prepared mustard

Preparation: Fry bacon and drain, reserving 1 tablespoon fat. Sauté onion in bacon fat until soften. Combine ingredients in 2-quart baking dish. Bake at 375 degrees F. for 1 hour or until desired consistency. Can be served hot or cold. More dressing can be added if recipe gets too thick.

Makes an excellent vegetarian meal or side dish.

Serves 6

Ingredients:

• 1 cup packed fresh parsley leaves (1 bunch)
• 1/2 cup fresh dill sprigs
• 2 whole cloves garlic, peeled
• 2 tablespoons plus 2 teaspoons olive oil
• 1 (7-ounce) package frozen artichokes, thawed and quartered
• 1 (10-ounce) package fresh green beans (about 2 cups)
• 1 pound fettuccine
• 1 (6-ounce) bag baby spinach
• 2 cups vegetable broth
• 1 tablespoon lemon juice
• 1 1/2 teaspoons lemon zest
• 1 cup crumbled feta cheese

Preparation: Bring large pot of salted water to a boil.
Blend parsley, dill, garlic and 2 tablespoons oil in food processor.
Heat 2 teaspoons oil in a skillet over medium-high heat. Saute artichokes 2 minutes, or until heated through. Set aside.

Add green beans to boiling water. Simmer 5 minutes, then remove from pot with slotted spoon. Cook pasta in boiling water according to package directions, or until al dente; drain.
Return pot to stove. Add spinach, 1 cup broth, lemon juice and zest, artichokes, pasta, beans and herb mixture. Cook 3 minutes, or until spinach wilts, moistening with remaining cup of broth as needed. Season with salt and pepper. Divide pasta among serving plates, sprinkle with feta cheese, and serve.

NUTRITION FACTS

Amount Per Serving

Cals: 461 From Fat: na

Total Fat: 15g

Cholesterol: 86mg

Sodium: 627mg

Total Carb: 66g

Dietary Fiber: 8g

Sugars: 4g

Protein: 17g