BEEF & BEAN CHILE VERDE

Beef and Bean Chile Verde

Prep Time: 15 mins

Cook Time: 30 mins

Total Time: 45 mins

Ingredients

• 1 pounds beef, lean ground, 93 % lean*use ground turkey to lower the fat content, adjust nutitional values acordingly
• 1 large pepper(s), red, bell, chopped
• 1 large onion(s), chopped
• 6 clove(s) garlic, chopped
• 1 tablespoon chili powder
• 2 teaspoon cumin, ground
• 1/4 teaspoon pepper, cayenne, or to taste
• 16 ounce(s) salsa, green (or verde), or green enchilada sauce
• 1/4 cup(s) water
• 15 ounce(s) beans, pinto, or kidney beans, rinsed

Recipe Tip:

Try to buy an all-natural or organic salsa with minimal preservatives. Remember, the fewer ingredients, the better!

Preparation

1. Cook beef, bell pepper and onion in a large saucepan over medium heat, crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes.
2. Add garlic, chili powder, cumin and cayenne; cook until fragrant, about 15 seconds.
3. Stir in salsa (or sauce) and water; bring to a simmer. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes.
4. Stir in beans and cook until heated through, about 1 minute.

Nutritional Info (Per serving):

Calories: 307, 

Saturated Fat: 3g, 

Sodium: 516mg, 

Dietary Fiber: 6g, 

Total Fat: 8g, 

Carbs: 29g, 

Cholesterol: 64mg, 

Protein: 27g

Carb Choices: 1.5

PASTA FAZOOL (ITALIAN BEAN SOUP)

Italian Bean Soup - Pasta Fazool

 

Italian peasant food, but nonetheless absolutely delicious. Beans are an excellent choice for post op living, and the small amount of pasta in this dish doesn’t amount to anything.

1 ½ cups cannellini beans or white beans – soaked overnight in the fridge *or 1 can of white beans
5 garlic cloves, finely chopped
¼ teaspoon crushed red pepper
2 tablespoons olive oil
2 tablespoons tomato paste
2 cups crushed tomatoes
¼ teaspoon dried oregano
Kosher salt and freshly ground black pepper
3 tablespoons chopped flat leaf parsley
½ cup ditalini or elbow pasta

Place drained beans in a medium saucepan, cover with 8 cups of fresh water and cook for 1 to 1 ½ hours, until tender. *or open can, cook beans in juice till hot

While the beans cook sauté half of the garlic and the crushed red pepper in olive oil for about one minute. Add the tomato paste and cook an additional minute; stir in the crushed tomatoes and ½ cup of water. Lower heat and simmer for 15 minutes.

Drain the cooked beans, reserving the cooking liquid. Puree one third of the beans with 1 cup of the reserved cooking liquid in the blender or food processor. Place the remaining whole cooked beans, the pureed beans, and two additional cups of cooking liquid back in the medium pot. Stir in the cooked tomato mixture and add the oregano. Season with salt and pepper – and bring the soup to a boil. Lower heat, add pasta and the remaining garlic and parsley; simmer until pasta is cooked. Serve with a drizzle of olive oil if desired.


Serves 6 as a main dish

Calories 140;
Fat 9 g;
Carbs 13 g;

Protein 5 g

TANGY BEAN & SPINACH SALAD

Tangy Bean and Spinach Salad 

Preparation time: 15 min	Servings: 6
Cooking time: 0 min

Ingredients:

1/2 cup sweet and sour dressing

4 cups baby spinach leaves

1 can (15 oz) pinto beans, or lima beans, drained and rinsed

1 avocado, peeled, pitted, and cubed

2 green onions, with tops, sliced

2 tbsp roasted sunflower seeds, optional

1 cup cauliflower florets

11 oz mandarin orange segments, drained

1 cup red bell pepper, chopped 

 

Cooking Directions:

Combine beans and vegetables in salad bowl; pour dressing over salad and toss. Add spinach and oranges and toss; season to taste with salt and pepper. Spoon salad into bowls; sprinkle with sunflower seeds. Courtesy American Dry Bean Board. 

 

Nutrition Facts

Calories 110

% Calories From Fat 44.2%

Total Fat 5.4g

Saturated Fats 0.7g

Mono-unsaturated Fats 2.6g

Poly-unsaturated Fats 1.5g

Cholesterol 0mg

Sodium 210mg

Total Carbohydrates 14g

Dietary Fiber 5.5g

Sugar 2.6g

Protein 4.5g