Meatless Gourmet

[Guest guest]

These are just plain bean recipes, but look like great comfort meals after

a hard day at work. DH would love them.

 

Chili-Bean And Corn Bread Casserole

Barbecue Beans And Rice

 

* Exported from MasterCook *

 

Chili-Bean And Corn Bread Casserole

 

Recipe By : Meatless Gourmet: Easy Lowfat Favorites, Hinman, p 112

Serving Size : 6 Preparation Time :0:00

Categories : Beans And Legumes Grains And Cereals

Main Dishes, Vegetarian Vegetables

 

Amount Measure Ingredient -- Preparation Method

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***BEAN FILLING***

1 teaspoon vegetable oil

1/2 cup finely chopped onion

1/2 cup finely chopped green bell pepper

16 ounces canned vegetarian baked beans

16 ounces canned kidney beans -- rinsed and drained

(or 2 cups of cooked beans)

1/3 cup bottled chili sauce

2 tablespoons firmly packed brown sugar

3/4 teaspoon dry mustard

1/4 teaspoon garlic powder

***CORN BREAD CRUST***

2/3 cup yellow cornmeal

1/4 clip whole wheat flour

1 teaspoon baking powder

1/8 teaspoon salt

3/4 cup water

1 tablespoon vegetable oil

 

Makes 6 servings

 

Bottled chili sauce and canned beans form the basis for this scrumptious

casserole. Imagine having your bowl of chili and your corn bread all in

one pan!

 

Heat oil in a small nonstick skillet over medium heat. Add onion and green

pepper. Cook 5 minutes, stirring frequently. Preheat oven to 350F.

Lightly oil a 7 x 11-inch baking pan. In a large bowl, combine onions and

peppers with remaining filling ingredients. Mix well. Spoon into prepared

pan.

 

To make the crust, in a small bowl, combine cornmeal, flour, baking powder,

and salt. Mix well. Stir in water and oil, mixing until all ingredients

are moistened. Drop mixture by tablespoonfuls onto bean mixture. Spread

evenly with the back of a spoon. Bake, uncovered, 30 minutes, until crust

is firm. Let stand 5 minutes before serving.

 

Each serving provides: 273 Calories 10g Protein 5g Total fat (1g Sat. fat)

50g Carbohydrate 726 mg Sodium 0 mg Cholesterol

 

 

 

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* Exported from MasterCook *

 

Barbecue Beans And Rice

 

Recipe By : Meatless Gourmet: Easy Lowfat Favorites, Hinman, p 143

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Rice Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 teaspoons vegetable oil

1 cup chopped onion

1 cup chopped green tell pepper

3 doves garlic -- crushed

2 1/2 cups cooked brown rice

16 ounces canned pinto beans -- rinsed and drained

(or 2 cups of cooked beans)

8 ounces canned salt-free tomato sauce -- (or regular)

1/4 cup barbecue sauce

 

Makes 4 servings

 

Barbecue sauce adds just the right spark to this hearty skillet dinner.

Feel free to add any other veggies you like along with the onion and green

pepper. Tasty additions are broccoli, mushrooms, zucchini, carrots, or

celery.

 

Heat oil in a large nonstick skillet over medium heat. Add onion, green

pepper, and garlic. Cook, stirring frequently, until vegetables are

tender, about 5 minutes.

 

Add remaining ingredients to skillet. Reduce heat slightly. Cook,

stirring frequently, until mixture is heated through.

 

Quick tip: Have some quick-cooking brown rice, which cooks in 10 to 12

minutes, on hand. Or, keep plenty of cooked rice in the freezer for dishes

like this.

 

Serve-again hint: Heat the leftovers and roll them in a tortilla with

lettuce and tomato for an unusual barbecue burrito.

 

Each serving provides: 275 Calories 9g Protein 4g Total fat (1g Sat. fat)

50g Carbohydrate 331 mg Sodium 0 mg Cholesterol

 

 

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