THREE SISTERS ENCHILADAS

12 corn tortillas
1 1/2 Cups bean puree (see bean dip recipe)
vegetable oil spray
1 medium onion, chopped
2 cloves garlic, minced
1 red and 1 green pepper, sliced thin
1 quart tomato sauce
1 zucchini or summer squash, diced
2 tablespoons cilantro
1/2 Cup reduced fat shredded cheddar or Monterey Jack cheese

Saute onions, garlic, peppers and squash in oil until tender. Add tomato sauce and cilantro. Turn heat down and simmer for 15 minutes. Coat a casserole dish with vegetable oil spray and line with half the tortillas Spread bean dip over tortillas and top with cheese. Add remaining tortillas. Add tomato squash sauce on top and bake covered for 1 hour at 350 degrees Fahrenheit.

Yield: 8
Nutrition per serving: calories 288, percent calories from fat 15%, sodium 737 mg, cholesterol 4 mg

BEAN AND RICE CASSEROLE

1 tablespoon olive or cannola oil
3 cloves garlic, minced
1 medium onion, chopped
2 cups fresh mushrooms, sliced
1 large green pepper, seeded and diced
1 large red pepper, seeded and diced
1 28-ounce can crushed tomatoes
2 1/2 cups cooked black beans or kidney beans
2 cups whole kernel corn
1 cup uncooked long grain rice
1/4 Cup water
1 tablespoon chili powder
1 teaspoon dried oregano
3/4 Cup shredded part-skin mozzarella cheese
1/2 Cup shredded reduced fat cheddar cheese 3 tablespoons chopped fresh parsley
dash cayenne pepper

 

In large oven-proof skillet, heat oil over medium heat. Add garlic and onion and cook until soft. Add peppers and mushrooms, cook for another 5 minutes. Add remaining ingredients except cheese and parsley. Reduce heat and simmer, covered, for 20-25 minutes until rice is tender. Uncover, sprinkle cheese on the mixture and heat in a preheated 350 degree Fahrenheit oven for 15-20 minutes or until cheese melts. Sprinkle with chopped parsley before serving.

Yield: 12 (1 cup) servings,
Nutrition per serving: calories 230, percent calories from fat 23%, sodium 357 mg, cholesterol 12 mg.

HEALTHY THREE BEAN SALAD

1/3 Cup white vinegar
2 tablespoons defatted chicken broth
2 tablespoons white grape juice
2 tablespoons sugar
1 teaspoon celery seed
1 clove garlic, minced
1 8-ounce can cut waxed beans, drained
1 8-ounce can cut green beans, drained
1 8-ounce can red kidney beans, drained
1/2 Cup onion, finely chopped
1/2 Cup green pepper, chopped

In a small bowl, combine the first six ingredients to make the dressing. In a large bowl, combine the three types of beans, onions and peppers. Add the dressing and stir gently until combined. Cover and chill in the refrigerator at least 4 hours before serving to blend the flavors.

Yield: 6 servings
Nutrition per serving: calories 77, percent fat calories 4%, sodium 430 mg, cholesterol 0 mg.

CHUNKY VEGETARIAN CHILI

1 tsp. olive oil
1 cup chopped onions
1 cup chopped green pepper
1/2 cup chopped celery
2 cups cubed potato (about 3 medium)
1 15-16 oz. can pinto beans rinsed & drained
1 15-16 oz. can black beans, rinsed & drained
1 cup sliced fresh mushrooms
1 cup cubed zucchini squash
1 14.5 oz can no-added-salt whole tomatoes, undrained and chopped
1 6-oz. can no-added-salt tomato paste
1 1/2 cups water
1 tbsp. chili powder
1 tsp. ground cumin
1 tsp. dried oregano
1/2 tsp. black pepper

Coat a large Dutch oven with vegetable cooking spray, add oil and heat until hot. Add chopped onions, green pepper, celery; saut 4-5 minutes, or until vegetables are crisp-tender. Add beans, potatoes and next nine ingredients; stir well. Bring to a boil, cover, reduce heat and simmer 30 minutes or until potatoes are cooked through. Stir occasionally while cooking.

Yield: 2 quarts (eight 1-cup servings)
Nutrition per serving: calories 170, percent fat calories 5%, sodium 386 mg., cholesterol 0 mg.

GREEN BEAN CASSEROLE

2 pkgs. (9 oz ea.) frozen French cut green beans
1 1/2 cups chopped onions
1/2 cup sliced, canned mushrooms, drained
1/4 cup water
1, 10.5 oz. can reduced-fat cream of mushroom soup
1 tsp. low-sodium soy sauce
1 tsp. garlic powder
1/2 cup skim milk
1/2 cup cornflake crumbs

Place green beans, onions and water in a microwave-safe casserole. cover and microwave on HIGH 10 minutes, stirring once halfway through. Drain when done.
In a small bowl, combine soup, skim milk, soy sauce and garlic powder.
Add the soup mixture to the beans and mix.
Top the casserole with cornflake crumbs and bake for 20-30 minutes at 350F, until the top is golden brown and beans are tender.

Yield: 6 servings
Nutrition per serving: calories 118, percent fat calories 14%, sodium 619 mg., cholesterol 2.6 mg.

PINTO BEAN CASSEROLE

1 1/2 cups freshly cooked pinto beans, drained
1/2 cup diced green pepper
2 scallions, minced
1 teaspoon olive oil
2/3 cup diced tomato
1 teaspoon chili powder
1/2 teaspoon dried oregano
1/2 teaspoon ground coriander
1/2 cup egg substitute
1/4 cup (1-2 ounces) reduced fat sharp cheddar cheese

In a large saucepan over medium heat, saut green pepper and minced scallion in olive oil for 5 minutes, or until soft. Stir in the drained pinto beans, tomato, chili powder, oregano and coriander. cook, stirring constantly, for 2 minutes. Remove from heat and stir in the egg substitute.

Coat a 2 cup casserole with vegetable cooking spray. Add the bean mixture and spread evenly. Sprinkle with shredded cheese. Bake at 375( F for 20 minutes, or until the filling is set.

Yield: 2 servings
Nutrition per serving: calories 260, percent calories from fat 20%, sodium 221 mg, cholesterol 9 mg.

SKILLET CHICKEN WITH VEGGIES

4 skinned chicken breast halves
1 cup chicken broth
1 tablespoon chopped fresh parsley
1 teaspoon dried rosemary
1 teaspoon crushed thyme leaves
1 dash of garlic powder to taste
1 large yam or sweet potato peeled and cut up 1 cup fresh green beans (whole)

Cook chicken on top of the stove in a non-stick skillet until browned. Add the remainder of ingredients and heat to a boil. Cover and cook on low heat approximately 20 minutes or until done.

Yield: 4 servings
Nutrition per serving: calories 188, percent calories from fat 7 %, carbohydrates 10 g., sodium 224 mg., cholesterol 72 mg.

Berkshire Pork Chops with Green Beans, Homestyle Potatoes, and Sweet Pan Sauce

INGREDIENTS:

FOR THE PORK:
2 Nieman Ranch Berkshire Black pork chops (preferably 1 1/2 inches thick, mine were only just over 1)
2 tbsp. goose fat, or other high heat oil
1/4 cup salt
1/4 cup brown sugar
6 cups water

FOR THE SAUCE:
2 plum tomatoes
2 small minced shallots
2 cloves garlic
2 tbls. balsalmic
1/4 cup bianco vermouth
dash of agave syrup or sugar
Salt and pepper

FOR THE BEANS:
3/4 pound green beans
1/4 onion, minced
3 cloves garlic, sliced
1 tsp. olive oil
Salt and pepper

FOR THE POTATOES:
1 large red potato, julienned
1/2 onion, thinly sliced
2 cloves garlic, minced
1 tsp. dried thyme
1 tbsp. goose fat
Salt and pepper
----------------------------
Green Flash Le Freak

For Potatoes:
1) Heat goose fat.
2) Add julienned potatoes.
3) Cook over medium to med-high heat until potatoes brown, about 10 minutes.
4) Add onions, minced garlic, thyme, salt & pepper.
5) Cook until onions are done to your liking.

For Green Beans:
1) Cut trimmed green beans on the bias into thin slices. (This is great for making large, tough beans more tender.)
2) Heat the oil and cook onions and sliced garlic for 2-3 minutes until translucent.
3) Add beans and cook for a few minutes until crisp-tender and bright green; season to taste.

For Pork Chops:
1) Mix salt and sugar in a gallon zip-lock bag with the water.
2) Add pork chops and brine for about 1 hour. (Maybe slightly more, but not less.)
3) Preheat oven to 450 degrees, with a baking sheet on the bottom rack.
4) Remove pork chops, pat dry, and season.
5) Heat goose fat in pan until smoking; add pork chops, browning 3 minutes each side.
6) Place pork chops on heated baking sheet to finish cooking in the oven, until meat thermometer reaches 125 to 127 degrees.
7) Remove, tent, and let rest for about 5 minutes.

For Pan Sauce:
1) Add minced shallots and garlic to pork pan; cook for about thirty seconds.
2) Add 1/4 inch diced tomatoes and balsalmic, cooking for 1 minute.
3) Add bianco vermouth and scrape bottom of pan to remove all browned bits.
4) Reduce liquid in pan by half.
5) Garnish pork immediately with potatoes, green beans, and pan sauce, and serve.
6) Open Le Freak.
7) Enjoy together.

White Chicken Chili

INGREDIENTS:

1/2 pound dry white cannellini or Great Northern beans, soaked 4-6 hours in unsalted water until plump
1 andouille sausage link, casing removed
2 chicken breasts
1 large white onion, chopped
1 green bell pepper, minced
8 cloves garlic, minced or pressed
2 jalepenos, minced
3 celery stalks, chopped
1 tbsp. chili powder
1 tbsp. cumin
2 bay leaves
1 tsp. dried thyme
2 tsp. dried oregano
dash of cayenne (optional)
1 4-oz can roasted Hatch chilis (mild or fiery)
1 7-oz. can salsa verde (we use Herdez)
3 pints chicken stock
1 small container plain yogurt
plenty of queso fresco, fresh chives, and chopped cilantro, to serve
1 bottle of Paulaner Salvator Doppelbock (to drink!)

1) In a big heavy-bottomed pot, cook the andouille sausage until it releases its fat and browns, about 5 minutes over medium-high heat. If there doesn't seem to be enough fat in the pan to saute the veg, add a little olive oil.
2) Add onion, bell pepper, garlic, jalapeno, and celery. Sweat for 5 minutes.
3) Add dry spices and dry herbs. Toast for 2 minutes.
4) Stir in Hatch chilis, salsa verde, chicken stock, and white beans. Cover and reduce to a simmer. Cook about 40 minutes, until beans begin to soften.
5) Place chicken breast in pot, submerged in broth. Cook through, about 20 minutes.
6) Remove chicken breasts from liquid with tongs and shred with a fork. Return meat to the pot. Test the beans; if still firm, cook a bit longer.
7) When beans are finished, stir in plain yogurt and season to taste. Garnish with chives, cilantro, and fresh white Mexican cheese.
8) Open Paulaner Salvator. Enjoy together.

HERB WAX BEANS

1 pound trimmed wax beans
2 tablespoons slivered almonds
1 tablespoon fresh lemon juice
2 teaspoons Olive oil
1 teaspoon salt
1 teaspoon garlic powder
1 teaspoon dried basil
1 teaspoon black pepper

Preheat oven to 450 degrees Fahrenheit. Combine all ingredients in a cake pan and mix.
Bake for 10 minutes or until beans are browned. Stirring occasionally.

Yield: 4 (1 cup) servings
Nutrition per serving: calories 83, percent calories from fat 43%, carbohydrates 11.3 g., sodium 302 mg., cholesterol 0 mg.

BEAN DIP

8 ounces pinto beans
2 cloves garlic, minced
1 onion, chopped cilantro, to taste
1 1/2 teaspoon cumin
dash cayenne pepper
1 cup fat free sour cream
olive or canola oil to cover bottom of pan

Soak beans overnight. Bring to a boil and simmer until tender, about 45 minutes. In a fry pan, saute onions and garlic. Add beans and spices, mashing as they cook. Remove from heat. Puree in a blender and add the sour cream. This recipe can be varied in many ways by using different beans and spices.

Yield: 1 1/2 - 2 cups