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Buster has placed 2 MasterCook recipes in this file from the May issue of

Nutrition Action Healthletter:

 

Smashed Potatoes With Spicy Black Beans

Tuscan Greens And White Beans

 

Kathleen

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* Exported from MasterCook *

 

Smashed Potatoes With Spicy Black Beans

 

Recipe By : Seven Pillars of Health, by Jay Solomon

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Potatoes

 

Amount Measure Ingredient -- Preparation Method

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

4 russet baking potatoes

15 ounces canned black beans or red kidney beans

1 tablespoon canola oil

1 small red onion -- diced

1 large tomato -- diced

1 jalapeno or other chili pepper -- optional

seeded and minced -- optional

1 teaspoon ground cumin

1/2 teaspoon black pepper

2 tablespoons chopped fresh cilantro

 

Preheat the oven to 400 F. Scrub the potatoes and pierce the skin with a

fork several times. Place the potatoes on a baking pan and bake for about

one hour, until tender.

 

Meanwhile, drain the beans, reserving 1/4 cup of the liquid. In a medium

saucepan heat the oil over medium heat. Add the onion, tomato, and

jalapeno (if desired). Cook, stirring, for about 4 minutes. Stir in the

beans, liquid, cumin, and pepper and cook for about 4 minutes more. To

thicken, mash the beans against the side of the pan with the back of a

spoon or place in a blender and process until smooth. Blend in the cilantro.

 

To serve, slit each potato down the center and fluff up the pulp. With the

back of a spoon, mash the potatoes down. Spoon the beans over the top.

Serves 4.

 

Reprinted in Nutrition Action Healthletter, May 1999, page 12.

 

PER SERVING Calories: 250 Total Fat: 4 grams Saturated Fat: 0 grams Fiber:

8 grams Sodium: 230 mg Cholesterol: 0 mg Carbohydrate: 45 grams Protein: 8

grams

 

Converted by MC_Buster.

 

 

 

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Nutr. Assoc. : 4796 32807 0 0 0 20103 0 0 0 0

 

* Exported from MasterCook *

 

Tuscan Greens And White Beans

 

Recipe By : Seven Pillars of Health, by Jay Solomon

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

1 tablespoon olive oil

1 medium yellow onion -- chopped

2 cloves garlic -- minced (2 to 3)

4 cups coarsely chopped escarole or spinach

3 tablespoons dry wine

1 teaspoon ground sage

1/2 teaspoon salt

1/4 teaspoon dried red pepper flakes

15 ounces white or red kidney beans -- drained

1/4 cup chopped fresh basil

 

In a large saucepan heat the oil over medium-high heat. Add the onion and

garlic and cook, stirring, for 4 minutes. Add the greens, wine, sage,

salt, and red pepper and cook for 3 or 4 more minutes over medium-low heat,

stirring frequently, until the greens are wilted. Stir in the beans and

basil and cook for 3 minutes more until steaming. Remove from the heat and

serve. Serves 4.

 

PER SERVING (recipe made using 1/3 tsp. salt) Calories: 40 Sodium: 220 mg

Total Fat: 4 grams Cholesterol: 0 mg Saturated Fat: 1gram Carbohydrate: 20

grams Fiber: 8 grams Protein: 7 grams

 

Reprinted in Nutrition Action Healthletter, May 1999, page 12.

 

Converted by MC_Buster.

 

 

 

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schuller