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Main Dishes | Beans

Main Dishes | Beans

Asian-Spiced Chicken and Beans

Autumn Chicken and Bean Bonanza

Baja Quesedillas

Bean and Shrimp Risotto

Bean Pot for a Crowd

Black Bean and Mixed Rice Casserole

Cajun-Style Grits with Blackeye Salsa

California Chicken and Beans

Caribbean Chicken with Pineapple-Black Bean Sauce

Carolina Chicken and Bean Pilau

Chicken and Great Northern Beans in Phyllo

Chicken Marengo

Chicken Sausalito

Dressed Up Red Beans and Rice

Falafel

Fettuccine, Chicken and Beans Alfredo

Ginger Chicken and Beans

Great Northerns and Tuna with Lemon and Ginger

Greek Hero

Grilled Beany Zucchini

Grilled Orange Chicken and Beans

Ham and Bean Tetrazzini

Herbed Bean and Sweet Potato Hash

Hoppin’ John Cakes

Jamaican Beans and Rice

Jollof Rice

Matambre

Moros y Cristianos

Olympic Village Pitas

Pasta with Beans and Greens

Pink Beans with Chicken Breasts, Oranges and Walnuts

Polenta Stacks – Simple

Polenta Stacks – Complex

Quick Turkey and Bean Ragout

Red Beans & Rice

Sage Roasted Pork Tenderloin with Beans

Santa Fe Bean Mashers

Santa Fe Wraps

Scampi with White Beans

Shrimp, Asparagus and White Bean
Fettuccine

Smoky Sausage and Beans

Spiced Chicken and Beans with Rotini

Spicy Cuban Chicken

Stir Fried Blackeyes and Beef

Stir Fried Blackeyes and Pork

Tamari Turkey and Beans

Thai Chicken and Bean Wraps

Tostada Towers

West African Bean Fritters

Wild West Pizza

Winter Beans and Roasted Vegetables

Asian-Spiced Chicken and Beans
Makes 6 servings (about 1 1/2 cups each)
Preparation Time: 15 minutes
Cooking Time: 5 1/2 to 6 hours

1/2 cup dry-packaged Navy beans or 1 can (15 ounces) Navy beans, rinsed, drained
1/2 cup dry-packaged Red beans or 1 can (15 ounces) Red beans, rinsed, drained
1 pound boneless skinless chicken breast, cut into 1/2-inch cubes
3 large carrots, diagonally sliced
2 to 3 teaspoons minced garlic
2 to 3 teaspoons minced gingerroot or 1 to 2 teaspoons ground ginger
1 can (14 1/2 ounces) reduced-sodium fat-free chicken broth, divided
2 tablespoons cornstarch
1/2 teaspoon crushed red pepper
2 to 3 tablespoons reduced-sodium soy sauce
4 cups cooked rice
Sliced green onions and tops, as garnish
Chopped peanuts, as garnish

Preparation

Cover combined beans with 2 inches water in large saucepan and heat to boiling; let boil, uncovered, 2 to 3 minutes. Remove from heat, cover and set aside for at least 1 hour and up to 4 hours. Drain soaking water and rinse.
Place beans, chicken, carrots, garlic, ginger, and 1 1/4 cups chicken broth in slow cooker; stir well. Cover and cook on low until beans are tender, 5 1/2 to 6 hours.
Turn slow cooker to high. Stir in combined cornstarch and remaining 1/2 cup chicken broth; stir in crushed red pepper. Cover and cook until thickened, about 30 minutes. Stir in soy sauce.
Serve over rice; sprinkle with green onions and peanuts.
TIP: If using canned beans, omit Step 1 of recipe.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 375; Fat 3 g; % Calories from Fat 7; Calcium 86 mg; Carbohydrate 56 g; Folate 136 mcg; Sodium 285 mg; Protein 30 g; Dietary Fiber 10 g; Cholesterol 46 mg

Autumn Chicken and Bean Bonanza
Makes 6 servings (about 1 cup each)
Preparation Time: 15 to 20 minutes

1 1/2 cups chopped onion
1/2 cup chopped green or red pepper
1 teaspoon minced garlic
1 tablespoon vegetable oil
12 ounces boneless skinless chicken breast or tenders cut into 1/2-inch pieces
1 teaspoon ground cumin
3/4 teaspoon ground cinnamon
1 can (15 ounces) Navy beans or Garbanzo beans or 1 1/2 cups cooked dry-packaged Navy beans or Garbanzo beans, rinsed, drained
1 can (15 ounces) Red beans or Kidney beans or 1 1/2 cups cooked dry-packaged Red beans or Kidney beans, rinsed, drained
1 can (14 1/2 ounces) Italian-style stewed tomatoes, undrained
1/4 cup raisins
Salt and pepper, to taste

Preparation

Saute onion, pepper, and garlic in oil in medium saucepan 2 to 3 minutes. Add chicken, cumin, and cinnamon; cook over medium-high heat until chicken is lightly browned, 3 to 4 minutes.
Add beans, tomatoes, and raisins; heat to boiling. Reduce heat and simmer, uncovered, until slightly thickened, 5 to 8 minutes. Season to taste with salt and pepper.
TIP: Frozen chopped onion and green pepper, and prepared garlic can be used. The dish is delicious served over cooked rice, couscous, or pasta. Can be prepared 1 to 2 days in advance; refrigerate, covered.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 323; Fat 5g; % Calories from Fat 13; Carbohydrate 45g; Folate 153mcg; Sodium 697mg; Protein 26g; Dietary Fiber 5g; Cholesterol 34mg

Baja Quesadillas
Makes 6 servings
Preparation Time: 20 to 25 minutes
Baking Time: 5 to 7 minutes

Vegetable cooking spray
1 medium zucchini, cut lengthwise in half, sliced
1 cup sliced onion
1 teaspoon minced garlic
1 small jalapeo chili, minced
1 teaspoon ground cumin
1 can (15 ounces) Black beans or 1 1/2 cups cooked dry-packaged Black beans, rinsed, drained
1 can (15 ounces) Pinto beans or 1 1/2 cups cooked dry-packaged Pinto beans, rinsed, drained
1 cup chopped tomato
1/2 cup finely chopped cilantro
Salt and pepper, to taste*
12 tortillas (6-inch)
3/4 to 1 cup (3 to 4 ounces) shredded four-cheese Mexican blend or reduced-fat four-cheese Mexican blend
Salsa, as garnish*
Sour cream, as garnish*

Preparation

Spray large skillet with cooking spray; heat over medium heat until hot. Saute zucchini, onion, garlic, jalapeo chili and cumin until crisp-tender, about 5 minutes.
Add beans to side of skillet; coarsely mash about half the beans. Mix beans, tomato and cilantro into onion mixture and cook 1 to 2 minutes. Spoon 1/3 cup mixture on one side of each tortilla and sprinkle with 1 1/2 tablespoons cheese. Fold tortillas in half and spray both sides with cooking spray.
Bake on cookie sheet at 450 F. until browned and crisp, 5 to 7 minutes, or cook in large skillet over medium heat until browned, 2 to 3 minutes on each side. Garnish quesadillas with salsa and sour cream.
TIP: Bean mixture can be prepared 1 day in advance; refrigerate, covered.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?
Nutrient Information

Per serving: Calories 408; Fat 11g; % Calories from Fat 23; Calcium 261mg; Carbohydrate 66g; Folate 138mcg; Sodium 832mg; Protein 16g; Dietary Fiber 11g; Cholesterol 13mg

ean and Shrimp Risotto
Makes 6 servings
Preparation Time: 30 minutes

1 1/2 cups chopped onion
4 cloves garlic, minced
1 tablespoon olive oil
3 to 4 ounces mushrooms, sliced
1 1/2 cups Arborio rice
3 cans (14 ounces each) fat-free reduced-sodium chicken broth
1 pound peeled, deveined shrimp
1 cup snap peas
1 can (15 ounces) Kidney beans or 1 1/2 cups cooked dry-packaged Kidney beans, rinsed, drained
1 medium tomato, chopped
1/2 cup (2 ounces) shredded Parmesan or Asiago cheese
Salt and pepper, to taste

Preparation

Saute onion, garlic and mushrooms in oil in large saucepan until tender, 5 to 8 minutes. Stir in rice and cook 2 to 3 minutes.
Heat broth to boiling in medium saucepan; reduce heat to low. Add 1 cup broth to rice and cook, stirring constantly, until broth is absorbed, 1 to 2 minutes. Slowly add 2 cups broth and simmer, stirring until broth is absorbed.
Add shrimp, snap peas, and remaining broth to saucepan. Cook, stirring frequently, until rice is just tender and liquid absorbed, 5 to 10 minutes. Add beans and tomatoes; cook 2 to 3 minutes longer. Stir in cheese; season to taste with salt and pepper.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packed beans and need soaking information?

Nutrient Information

Per serving: Calories 412; Fat 7g; % Calories from Fat 15; Carbohydrate 58g; Folate 56mcg; Sodium 664mg; Protein 28g; Dietary Fiber 7g; Cholesterol 122mg

Bean Pot For A Crowd
Makes 12 servings (generous 1 cup each)
Preparation Time: 45 minutes

1 pound reduced-fat smoked turkey sausage, cut into scant 1/2-inch slices
1 to 2 tablespoons vegetable oil
2 cups chopped onions
1 large green pepper, chopped
1/2 jalapeo chili, finely chopped
1 1/2 teaspoons cumin seeds
2 cans (29 ounces each) reduced-sodium whole tomatoes, undrained, coarsely chopped
1 can (15 ounces) Red Kidney beans, rinsed, drained
1 can (15 ounces) Pinto beans, rinsed, drained
1 can (8 1/2 ounces) Baby Lima beans, rinsed, drained
1 teaspoon dried oregano leaves
Salt and pepper, to taste
Creamy Polenta (recipe follows)

Preparation

Cook sausage in oil in large Dutch oven until browned, 3 to 4 minutes. Add onions, green pepper, jalapeo chili, and cumin seeds; cook over medium heat until onions are tender, 5 to 8 minutes.
Add remaining ingredients, except Creamy Polenta; heat to boiling. Reduce heat and simmer, uncovered, 20 to 30 minutes. Season to taste with salt and pepper.
Spoon Creamy Polenta into bowls; spoon bean mixture over.
Creamy Polenta
Makes 12 servings (1/2 cup each)

6 cups water
2 cups cornmeal
1 teaspoon salt
Pepper, to taste

Preparation

Heat water to boiling in large saucepan; gradually whisk in cornmeal and salt. Reduce heat and simmer, whisking, constantly, until thickened, about 10 minutes. Season to taste with pepper.
TIPS: Can be made up to 2 days in advance; refrigerate, covered. Make polenta just before serving. Purchased prepared polenta can also be used.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 362; Fat 6.5g; % Calories from Fat 15; Carbohydrate 58g; Folate 170mcg; Sodium 1055mg; Protein 21g; Dietary Fiber 10g; Cholesterol 24mg

Black Bean and Mixed Rice Casserole
Makes 8 main dish servings

1 package (6 ounces) white and wild rice mix
Vegetable cooking spay
1/2 cup chopped onion
1/2 cup chopped green pepper
1/2 cup red pepper
1 1/2 cups sliced mushrooms (4 ounces)
2 teaspoons Italian seasoning
1 pound boneless, skinless chicken breast, cooked and cubed (2 1/2 cups)
1 can (15 ounces) Black beans or 1 1/2 cups cooked dry-packaged Black beans, rinsed, drained
1/2 cup whole kernel corn
1/2 cup peas
1 1/2 cups fat-free sour cream
1 1/2 cups (5 ounces) shredded reduced-fat or fat-free cheddar cheese, divided
Salt and pepper, to taste

Preparation

Cook rice according to package directions, discarding spice packet.
Spray medium skillet with cooking spry; heat over medium heat until hot. Add onion, green and red pepper, mushrooms, and Italian seasoning; cook, covered, over medium heat until mushrooms are wilted, about 5 minutes. Cook, uncovered, until vegetables are tender and excess moisture gone, 5 to 8 minutes.
Combine rice, mushroom mixture, chicken, beans, corn, peas, sour cream and 1 cup cheese; season to taste with salt and pepper. Spoon into 2-quart casserole; sprinkle with remaining 1/2 cup cheese. Bake, uncovered, at 350 F. until hot through, about 30 minutes.
TIP: Leftover cooked chicken can be used.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 228; Fat 6g; % Calories from Fat 20; Carbohydrate 23g; Folate 17mcg; Sodium 584mg; Protein 26g; Dietary Fiber 5g; Cholesterol 44mg

Cajun-Style Grits with Blackeye Salsa
Makes 4 servings (about 3/4 cup each)
Preparation Time: 20 to 25 minutes

2 cups water
1 tablespoon chopped jalapeo chili
1/2 teaspoon ground cumin
1/2 teaspoon salt
2/3 cup quick-cooking grits
1 cup (4 ounces) light shredded Mexican cheese blend
1/2 can (15-ounce size) Blackeyes or 3/4 cup cooked dry-packaged Blackeyes, rinsed, drained, coarsely chopped
Blackeye Salsa (recipe follows)

Preparation

Combine water, jalapeo chili, cumin and salt in medium saucepan; heat to boiling. Gradually stir in grits. Reduce heat and simmer, stirring occasionally, until thickened, about 5 minutes. Stir in cheese and Blackeyes.
Spoon grits onto plates, then spoon Blackeye Salsa over grits.
Blackeye Salsa
Makes about 2 1/2 cups

1/2 can (15-ounce size) Blackeyes or 3/4 cup cooked dry-packaged Blackeyes, rinsed, drained, coarsely chopped
2 cups chopped tomatoes
3 tablespoons chopped onion
1 tablespoon minced jalapeo chili
1 tablespoon lime juice
1/2 teaspoon ground cumin
1/2 teaspoon salt

Preparation

Combine all ingredients. Let stand 20-30 minutes before serving.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 289; Fat 10g; % Calories from Fat 29; Potassium 550mg; Carbohydrate 40g; Folate 124mcg; Sodium 1127mg; Calcium 248mg; Protein 14g; Dietary Fiber 6g; Cholesterol 25mg

California Chicken and Beans
Makes 4 servings (about 1 cup each)
Preparation Time: 20 to 25 minutes

1 pound skinless chicken breast halves
1 tablespoon vegetable oil
2 green onions and tops, sliced
1/2 teaspoon minced garlic
1 cup (14 1/2 ounces) fat-free reduced-sodium chicken broth
1/4 cup all-purpose flour
1 package (16 ounces) frozen California blend vegetables
1 can (15 ounces) Pinto beans or Kidney beans or 1 1/2 cups cooked dry-packaged Pinto beans or Kidney beans, rinsed, drained
1 can (7 ounces) button mushrooms, drained
1 teaspoon dried rosemary leaves
Salt and pepper, to taste

Preparation

Cook chicken in oil in large saucepan over medium heat until browned, about 5 minutes. Add green onion and garlic and cook 1 minute.
Combine chicken broth and flour; add to sauce pan. Add frozen vegetables, beans, mushrooms, and herbs and heat to boiling; reduce heat and simmer, covered, until chicken vegetables are tender, 8 to 10 minutes. Season to taste and salt and pepper.
TIP: Can be prepared 1 to 2 days in advance; refrigerate, covered. May be served over cooked rice or noodles, if desired.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 333; Fat 7g; % Calories from Fat 19; Carbohydrate 32g; Folate 120mcg; Sodium 898mg; Protein 36g; Dietary Fiber 2g; Cholesterol 69mg

Caribbean Chicken with Pineapple-Black Bean Sauce
Makes 6 main dish servings

Vegetable cooking sp taste
1 large sweet red pepper, sliced
6 green onions and tops, sliced
3 cloves garlic, minced
1 to 2 jalapeo pepper, veins and seeds discarded, minced
2 teaspoons minced gingerroot
1 can (13 3/4 ounces) 1/3 less sodium chicken broth
2 cups cubed pineapple
1/2 cup mango chutney
2 tablespoons packed light brown sugar
2 to 3 teaspoons curry powder
2 tablespoons cornstarch
1/4 cup cold water
1 can (15 ounces) Black beans or 1 1/2 cups cooked dry-packaged Black beans, rinsed, drained
4 cups cooked rice, warm

Preparation

Spray large skillet with cooking spray; heat over medium heat until hot. Cook chicken breasts over medium heat until browned, 5 to7 minutes on each side; sprinkle lightly with salt and pepper. Transfer chicken to 13 x 9 inch baking pan.
Spray medium skillet with cooking spray; heat over medium heat until hot. Saute red pepper, onions, garlic, jalapeno pepper, and ginger root until onions are tender, about 5 minutes. Stir in chicken broth, pineapple, chutney, brown sugar and curry powder; heat to boiling. Pour mixture over chicken. Bake uncovered at 350° F, until chicken is tender and juices run clear when pierced with a fork, about 30 minutes.
Arrange chicken on serving platter; transfer pineapple mixture to large skillet; heat to boiling. Mix cornstarch and cold water; stir into pineapple mixture. Boil, stirring constantly, until thickened about 1 minute. Stir in black beans; cook over medium heat 2 to 3 minutes.
Spoon pineapple-bean mixture over chicken; serve with rice.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 459; Fat 4g; % Calories from Fat 9; Carbohydrate 72g; Sodium 319mg; Protein 35g; Cholesterol 68mg

Carolina Chicken and Bean Pilau
Makes 6 to 8 servings (1 1/2 to 1 3/4 cups each)
Preparation Time: 50 to 60 minutes

4 to -6 slices bacon
1 pound boneless skinless chicken breast, cubed
1 cup chopped onion
1 cup chopped green bell pepper
1 cup chopped celery
1 teaspoon chopped garlic
1 to 1 1/2 teaspoons dried thyme leaves
2 bay leaves
3/4 to 1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon cayenne pepper
3 tablespoons flour
4 cups reduced-sodium fat-free chicken broth
2 cans (15 ounces each) Great Northern or Pinto beans or 3 cups cooked dry-packaged Great Northern or Pinto beans, rinsed, drained
1 cup rice
1 cup sliced carrots

Preparation

Cook bacon in large pot until crisp; remove, crumble and reserve. Pour all but 2 tablespoons of bacon fat from pan. Add chicken and cook over medium heat until browned on all sides, about 10 minutes. Remove chicken from pot and reserve. Saute onion, green pepper, celery and garlic in remaining fat in pot until very tender, about 10 minutes.
Stir in thyme, tarragon, bay leaves, salt, pepper, cayenne pepper and flour. Cook over medium heat until flour is beginning to brown, about 5 minutes, stirring frequently.
Stir in broth. Heat to boiling, stirring until smooth. Stir in reserved chicken and bacon, beans, rice and carrots. Heat to boiling. Reduce heat and simmer, covered, until rice is tender, about 20 minutes. Let stand, covered, 10 minutes before serving.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 373; Fat 4g; % Calories from Fat 10; Potassium 938mg; Carbohydrate 55g; Folate 148mcg; Sodium 921mg; Calcium 107mg; Protein 33g; Dietary Fiber 9g; Cholesterol 50mg

Chicken and Great Northern Beans in Phyllo
Makes 8 main dish servings (2 packets each)

3 slices bacon, but into 1-inch pieces
1 medium onion, chopped
2 ribs celery, sliced
2 carrots, sliced
3 cloves garlic, halved
4 sprigs fresh or 1/2 teaspoon dried thyme leaves
1 bay leaf
2 cans (15 1/2 ounces each) Great Northern beans or 3 cups cooked dry-packaged Great Northern beans, rinsed, drained
1 cup chicken stock
Salt
Pepper
8 skinless, boneless chicken breast halves, cut into halves
3 to 4 tablespoons olive oil
1 package (1 pound) frozen phyllo dough, thawed
1 to 1 1/2 cups unsalted butter, melted
Thyme Butter Sauce (recipe follows)

Preparation

Cook bacon until beginning to brown in large skillet; add onion, celery, carrots and garlic. Saute until onion is tender, 8 to 10 minutes. Add thyme and bay leaf; sauté 1 minute. Add beans and chicken stock; heat to boiling. Reduce heat and simmer, uncovered,until vegetable are tender, 10 to 15 minutes; drain and discard any remaining stock. Season to taste with salt and pepper. Sauté chicken in oil until browned on all sides in large skillet; drain and cool.
Preheat oven to 350 F. Lay 1 phyllo sheet on clean surface; brush lightly with melted butter. Layer with 3 more sheets phyllo, brushing each with butter. Keep remaining phyllo covered with damp towel to prevent drying. Cut buttered phyllo stack into 4 equal squares. Place chicken breast piece in center of each square and top with about 1/4 cup bean mixture. Fold sides of squares in and roll up to form packets. Place packets, seam side down on parchment-lined cookie sheet; brush tops of packets with melted butter. Repeat with remaining phyllo, melted butter, chicken and bean mixture.
Bake in preheated oven until phyllo is golden, 15 to 20 minutes. Place on plates; serve with Thyme Butter Sauce.
Thyme Butter Sauce
Makes about 2 cups

3 ounces shallots, chopped
1/2 cup dry white wine
1/2 cup white wine vinegar
1/4 cup heavy cream
1 pound unsalted butter, cut into 1-inch cubes, softened
Salt
White pepper
4 sprigs fresh or 1/2 teaspoons dried thyme leaves

Preparation

Heat shallots, wine and vinegar to boiling in medium saucepan; reduce heat and simmer rapidly until liquid is reduced to 2 tablespoons. Stir in cream and simmer rapidly until very thick.
Reduce heat to low. Add butter to saucepan, 1 piece at a time, whisking constantly. Strain; discard shallots. Season to taste with salt and pepper. Remove thyme leaves from stems; stir into sauce.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information (no sauce)

Per serving: Calories 742; Fat 37g; % Calories from Fat 45; Carbohydrate 58g; Sodium 407mg; Protein 43g; Cholesterol 145mg

Nutrient Information (sauce only)

Per serving: Calories 453; Fat 49g; % Calories from Fat 94; Carbohydrate 4g; Sodium 11mg; Protein 1g; Cholesterol 135mg

Chicken Marengo
Makes 6 main dish servings

Vegetable cooking spray
2 cups frozen, chopped onions
1 teaspoon minced garlic
1 tablespoon flour
1 pound boneless, skinless chicken tenders, cut into 1-inch pieces
1 can (15 ounces) Light Red Kidney beans or 1 1/2 cups cooked dry-packaged Light Red Kidney beans, rinsed, drained
1 can (14 ounces) diced tomatoes, undrained
1 1/4 cups fat-free reduced-sodium chicken broth
2 tablespoons tomato paste
1 can (4 ounces) mushrooms, drained
2 stripes orange rind (3 x 1 inch)
3/4 teaspoons dried thyme leaves
1/2 teaspoon dried tarragon leaves
Salt and pepper, to taste
4 cups cooked rice or noodles, warm

Preparation

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic 5 minutes; stir in flour and cook 1 minute. Add chicken and cook until browned, about 5 minutes.
Add remaining ingredients, except salt, pepper and rice to saucepan; heat to boiling. Reduce heat and simmer, covered, until onions are tender and chicken is cooked, 10 to 15 minutes. Season to taste with salt and pepper. Serve over rice.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 294; Fat 1g; % Calories from Fat 7; Carbohydrate 46g; Folate 16mcg; Sodium 367mg; Protein 22g; Dietary Fiber 4g; Cholesterol 34mg

Chicken Sausalito
Makes 4 servings
Preparation Time: 20 minutes

Vegetable cooking spray
8 ounces boneless skinless chicken breast, cut into 3/4-inch pieces
1/2 cup chopped onion
1 teaspoon minced garlic
2 tablespoons flour
1 can (15 ounces) Black or Red Kidney beans or 1 1/2 cups cooked dry-packaged Black or Red Kidney beans, rinsed, drained
2/3 cup chopped tomato
2 to 3 tablespoons mild or hot salsa
1/2 cup reduced-fat sour cream
Salt and pepper, to taste
3 cups cooked rice, warm
Garnishes: mild or hot salsa, chopped avocado, sliced green onions, and/or finely chopped cilantro or parsley

Preparation

Spray large skillet with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is cooked, 5 to 8 minutes. Sprinkle chicken with flour and cook 1 minute longer.
Stir in beans, tomato, salsa, and sour cream. Cook until hot, 1 to 2 minutes. Season to taste with salt and pepper. Spoon chicken mixture over rice. Serve with selection of garnishes.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving (garnishes not included): Calories 352; Fat 5g; % Calories from Fat 12; Calcium 99mg; Carbohydrate 59g; Folate 123mcg; Sodium 485mg; Protein 23g; Dietary Fiber 7g; Cholesterol 44mg

Dressed Up Red Beans and Rice
Makes 4 servings (about 1 cup each)
3 slices bacon, diced
4 ounces turkey smoked sausage
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 teaspoon minced jalapeo chili
1/2 teaspoon minced garlic
1/3 cup cider vinegar
3 tablespoons sugar
1 1/2 tablespoons vegetable oil
1/2 teaspoon salt
1/2 teaspoon pepper
1 can (15 ounces) Red beans or 1 1/2 cups cooked dry-packaged Red beans, rinsed, drained
2 cups sliced kale, turnip or mustard greens
2 cups cooked rice, room temperature

Preparation

Cook bacon in large skillet until beginning to brown, about 5 minutes; add smoked sausage and cook until browned, about 3 minutes. Add onion, bell pepper, jalapeo chili, and garlic; saute 2 to 3 minutes, until vegetables are crisp-tender.
Stir in vinegar, sugar, oil, salt, and pepper; heat to simmering. Stir in beans and cook until warm, 2 to 3 minutes. Stir in kale and cook until wilted, 2 to 3 minutes.
Spoon rice onto serving plates; spoon bean mixture over rice.

NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 374; Fat 11g; % Calories from Fat 25; Potassium 578mg; Carbohydrate 57g; Folate 116mcg; Sodium 917mg; Calcium 72mg; Protein 15g; Dietary Fiber 9g; Cholesterol 22mg

Falafel
Makes 4 servings
Preparation Time: 30 to 35 minutes

1 can (15 ounces) Garbanzo beans or 1 1/2 cups cooked dry-packaged Garbanzo beans, rinsed, drained
1 medium onion, coarsely chopped
1/4 cup packed parsley leaves
2 cloves garlic, minced
1/2 teaspoon ground cumin
3/4 teaspoon dried oregano leaves
2 to 3 teaspoons lemon juice
Salt and pepper, to taste
1 cup dry plain bread crumbs, divided
1/4 cup chopped raisins
1 egg yolk
Olive oil cooking spray
Tomato-Cucumber Relish (recipe follows)

Preparation

Process Garbanzo beans, onion, parsley, garlic, cumin, and oregano in food processor until smooth; season to taste with lemon juice, salt, and pepper. Stir in 1/2 cup bread crumbs, raisins, and egg yolk.
Form bean mixture into 16 patties, using about 1 1/2 tablespoons for each. Coat patties with remaining 1/2 cup bread crumbs.
Spray large skillet with cooking spray; heat over medium heat until hot. Cook falafel over medium heat until browned on the bottom, 2 to 3 minutes. Spray tops of falafel with cooking spray and turn; cook until browned on the bottom, 2 to 3 minutes. Arrange 4 falafel on each plate; serve with Tomato-Cucumber Relish.
Tomato-Cucumber Relish
Makes about 1 cup

1/2 cup chopped tomato
1/2 cup chopped cucumber
1/3 cup fat-free plain yogurt
1/2 teaspoon dried mint leaves (optional)
Salt and pepper, to taste

Preparation

Combine tomato, cucumber, yogurt, and mint leaves in small bowl; season to taste with salt and pepper.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 311; Fat 4g; % Calories from Fat 12; Carbohydrate 58g Folate 105mcg; Sodium 575mg; Protein 12g; Dietary Fiber 7g; Cholesterol 54mg
ettuccine, Chicken and Beans Alfredo
Makes 6 servings
Preparation Time: 20 to 25 minutes

12 to 16 ounces chicken breast, cubed
3 tablespoons butter or margarine, divided
1/4 cup sliced green onions and tops
2 teaspoons minced garlic
1/4 cup all-purpose flour
1 teaspoon dried basil leaves
2 cups fat-free milk
1 can (15 ounces) Red beans or Light Red Kidney beans or 1 1/2 cups cooked dry-packaged Red beans or Light Red Kidney beans, rinsed, drained
1/2 cup frozen tiny peas
1/2 cup shredded Parmesan cheese, or reduced-fat Italian-blend cheese
8 ounces fettuccine, cooked, warm

Preparation

Saute chicken in 1 tablespoon butter in large saucepan until browned and no longer pink in the center, 5 to 8 minutes; remove chicken and reserve.
Add green onions and garlic and saute in remaining 2 tablespoons butter until tender, 3 to 4 minutes; stir in flour and basil and cook 1 to 2 minutes longer.
Stir in milk and heat to boiling; boil, stirring, until thickened, about 1 minute.
Stir in reserved chicken, beans and peas; cook over medium heat 5 minutes. Add cheese, stirring until melted. Spoon over fettuccine and toss.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 405; Fat 12g; % Calories from Fat 26; Calcium 238mg; Carbohydrate 45g; Folate 61mcg; Sodium 475mg; Protein 29g; Dietary Fiber 5g; Cholesterol 67mg

Ginger Chicken and Beans
Makes 8 servings

4 small skinless chicken breast halves (about 6 ounces each)
Flour
1 tablespoon olive oil
2 cups chopped onions
3/4 cup sliced red pepper
3/4 cup sliced green pepper
1 tablespoon very finely chopped fresh gingerroot, or 1/2 to 3/4 teaspoon ground ginger
1 clove garlic, minced
1 tablespoon flour
1 teaspoon ground allspice
1/2 teaspoon ground cumin
1/4 teaspoon ground nutmeg
1/4 teaspoon pepper
1 can ( 15 ounces) Dark Red Kidney beans or 1 1/2 cups cooked dry-packaged Dark Red Kidney beans, rinsed, drained
1 can ( 15 ounces) Pinto beans or 1 1/2 cups cooked dry-packaged Pinto beans, rinsed, drained
1 can ( 15 ounces) Garbanzo beans or 1 1/2 cups cooked dry-packaged Garbanzo beans, rinsed, drained
1 can ( 14 ounces) low-salt chicken broth
Minced parsley

Preparation

Cut chicken breasts into halves; coat lightly with flour. Cook chicken in oil in large skillet or Dutch oven until brown on all sides, 8 to 10 minutes; remove from skillet. Drain excess fat from skillet; add onions, peppers, gingerroot, and garlic, and saute 2 to 3 minutes.
Stir in 1 tablespoon flour, spices and pepper; saute until onions are tender, 2 to 3 minutes longer.
Stir beans and chicken broth into skillet; add chicken and heat to boiling. Reduce heat and simmer, covered, until chicken is cooked and tender, about 20 minutes. Sprinkle with parsley.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 300; Fat 6g; % Calories from Fat 16; Carbohydrate 37g; Sodium 577mg; Protein 30g; Cholesterol 48mg

Great Northerns and Tuna with Lemon and Ginger
Makes 4 servings (about 2 cups each)

2 cans (15 ounces ) Great Northern beans, or 3 cups cooked dry-packaged Great Northern beans, rinsed, drained
1 (9 1/4 ounces) can water packed light tuna, drained
6 cups Romaine lettuce, torn

Preparation

Combine tuna and beans. Add lettuce and dressing. Toss very gently. Garnish with lemon slices. Serve immediately.
Dressing

2 tablespoons fresh lemon juice
1/2 teaspoon soy sauce
1 teaspoon fresh ginger, minced
2 teaspoon fresh garlic, minced
1/4 cup extra-virgin olive oil
Lemon slices (garnish)

Preparation

Prepare by combining lemon juice, soy sauce, ginger and garlic. Whisk in olive oil. Set aside.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 538; Fat 15g; % Calories from Fat 26; Carbohydrate 48g; Sodium 513mg; Protein 52g; Cholesterol 40mg

The Greek Hero
Makes 4 servings
Preparation Time: 15 to 20 minutes

1 loaf French bread (8 ounces, about 15 inches long)
Hummus (recipe follows)
2 roasted red peppers, cut into strips
1/2 medium cucumber, sliced
1/4 cup thinly sliced red onion
2 small tomatoes, sliced
2 ounces crumbled reduced-fat feta cheese
4 leaves romaine lettuce
Kalamata or ripe olives, as garnish

Preparation

Slice bread in half lengthwise. Spread bottom half of bread with Hummus. Layer with roasted peppers, cucumber, onion, and tomatoes and sprinkle with feta cheese. Top with romaine lettuce and top half of bread.
Cut sandwich into 4 equal pieces. Garnish with olives.
Hummus
Makes about 1 1/2 cups

1 can (15 ounces) Garbanzo beans or 1 1/2 cups cooked dry-packaged Garbanzo beans, rinsed, drained
2 tablespoons lemon juice
1 tablespoon olive oil
1 teaspoon minced garlic
1 teaspoon dried oregano leaves
Salt and pepper, to taste

Preparation

Coarsely mash Garbanzo beans. Mix in remaining ingredients, and season to taste with salt and pepper.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Grilled Beany Zucchini
Makes 4 main-dish servings
or 8 side-dish servings
Preparation Time: 15 to 20 minutes
Grilling Time: 10 to 15 minutes

4 large zucchini (about 8 ounces each), cut lengthwise into halves
1 cup chopped red bell pepper
1 cup chopped onion
2 teaspoons minced garlic
1 tablespoon olive oil
1 medium tomato, seeded, chopped
1 tablespoon fresh basil or
1 teaspoon dried basil leaves
1 can (15 ounces) Garbanzo or Red beans or 1 1/2 cups cooked dry-packaged Garbanzo or Red beans, rinsed, drained, coarsely mashed
1/4 cup grated Parmesan cheese, divided

Preparation

Hollow out zucchini with sharp knife, leaving 1/4-inch shells; reserve shells. Chop zucchini that was removed.
Saute chopped zucchini, bell pepper, onion, and garlic in oil in large skillet until crisp-tender, about 8 minutes. Add tomato and basil and saute until tomato is wilted and mixture is fairly dry, about 5 minutes.
Add beans to side of skillet; coarsely mash about half the beans. Mix beans and 2 tablespoons cheese into zucchini mixture.
Spoon mixture into reserved zucchini shells; sprinkle with remaining 2 tablespoons cheese. Grill, covered, over medium-hot coals until zucchini shells are crisp-tender when pierced with a sharp knife, 10 to 15 minutes.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 240; Fat 7 g; % Calories from Fat 24; Calcium 152 mg; Carbohydrate 37g; Folate 138 mcg; Sodium 327 mg; Protein 11 g; Dietary Fiber 9 g; Cholesterol 4 mg

Grilled Orange Chicken and Beans
Makes 6 servings
Preparation Time: 15 minutes
Grilling Time: 20 to 25 minutes

2 cans (15 ounces each) Great Northern or Pink beans or 3 cups cooked dry-packaged Great Northern or Pink beans, rinsed, drained
2 cups sliced fresh mushrooms
4 teaspoons minced garlic, divided
6 boneless skinless chicken breasts (3 to 4 ounces each)
Salt and pepper to taste*
18 orange slices
24 asparagus spears
2 tablespoons butter or margarine, melted
6 tablespoons frozen orange juice concentrate, thawed

Preparation

Cut 6 rectangles of aluminum foil, 12 x 16 inches; combine beans, mushrooms, and 2 teaspoons garlic in center of each. Top with chicken breasts; sprinkle with remaining 2 teaspoons garlic, salt, and pepper. Top with orange slices and asparagus; drizzle with butter and orange juice concentrate. Bring edges of foil together and seal well; seal ends of foil.
Grill packets over medium-high coals, covered, until chicken is tender and juices are clear when chicken is pierced with a fork, 20 to 25 minutes.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 272; Fat 6g; % Calories from Fat 19; Calcium 89mg; Carbohydrate 32g; Folate 161mcg; Sodium 476mg; Protein 29g; Dietary Fiber 9g; Cholesterol 52mg

Ham and Bean Tetrazzini
Makes 4 servings
Preparation Time: 15 minutes

Vegetable cooking spray
2 cups sliced mushrooms
4 to 6 ounces low-sodium, reduced-fat ham, cut into 1/2-inch cubes
2 green onions and tops, sliced
1 can (10 3/4 ounces) 98% fat-free, sodium-free cream of mushroom soup
1 1/4 cups fat-free milk
1 can (15 ounces) Red Kidney beans or 1 1/2 cups cooked dry-packaged Red Kidney beans, rinsed, drained
1/2 to 3/4 cup (4 to 6 ounces) shredded Cheddar cheese
Salt and pepper, to taste
8 ounces cooked spaghetti, warm
1/3 cup plain dry bread crumbs, optional

Preparation

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute mushrooms, ham and green onions until mushrooms are tender and ham is beginning to brown, about 5 minutes. Stir in soup and milk and heat to boiling. Reduce heat and simmer, 2 to 3 minutes. Stir in beans and cheese; season to taste with salt and pepper. Stir in spaghetti.
Spoon spaghetti mixture into greased 11 x 7 baking dish. If desired, sprinkle with bread crumbs. Bake at 350 F. until bubbly, about 25 minutes.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 509; Fat 9g; % Calories from Fat 16; Calcium 302mg; Carbohydrate 80g; Folate 82mcg; Sodium 935mg; Protein 26g; Dietary Fiber 10g; Cholesterol 36mg

Herbed Bean and Sweet Potato Hash
Makes 6 servings (about 1 cup each)

1 tablespoon butter or margarine
4 cups peeled cubed sweet potato (1/2 inch)
1 cup chopped red bell pepper
1 cup chopped onion
1 teaspoon minced garlic
1 1/2 tablespoons chopped fresh or 1 teaspoon dried rosemary leaves
1-1 1/2 tablespoons fresh or 1 teaspoon dried thyme leaves
1 can (15 ounces) Dark Red Kidney beans or 1 1/2 cups cooked dry-packaged Dark Red Kidney beans, rinsed, drained
1 can (15 ounces) Small Red beans or 1 1/2 cups cooked dry-packaged Small Red beans, rinsed, drained
1/2 teaspoon salt
1/8 teaspoon pepper

Preparation

Melt butter in a large skillet; add sweet potatoes, bell pepper, onion, garlic, and herbs. Cook, covered, over medium heat until vegetables are tender, 5 to 8 minutes, stirring occasionally.
Mash beans coarsely; stir into vegetable mixture and cook until hot through, 3 to 4 minutes. Stir in salt and pepper.

TIP: Top with one poached or sunny-side-up egg.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?
Nutrient Information

Per serving: Calories 250; Fat 3g; % Calories from Fat 10; Potassium 641mg; Calcium 67mg; Carbohydrate 48g; Folate 96mcg; Sodium 711mg; Protein 10g; Dietary Fiber 13g; Cholesterol 5mg

Hoppin’ John Cakes
Makes 6 servings
Preparation Time: 15-20 minutes

2 cans (15 ounces each) Blackeyes or 3 cups cooked dry-packaged Blackeyes, rinsed, drained
5 cups fresh whole wheat bread crumbs, divided
1 cup finely chopped onion
1/2 cup finely chopped green bell pepper
1 medium jalapeo chile, minced
4 cloves garlic, minced
1 cup cooked rice
1/4 cup all-purpose flour
Salt, to taste
2 eggs
1/2 teaspoon hot pepper sauce
1/2 teaspoon pepper
Vegetable cooking spray
Mild or hot salsa, as garnish
Reduced-fat sour cream, as garnish

Preparation

Coarsely mash Blackeyes in large bowl. Mix in 4 cups bread crumbs, onion, bell pepper, jalapeo chile, garlic, rice, and flour. Season to taste with salt.
Mix in eggs, hot pepper sauce, and pepper. Form mixture into 12 patties; coat both sides with remaining 1 cup bread crumbs.
Spray large skillet with cooking spray; cook over medium heat until hot. Cook patties over medium to medium-low heat until browned, 4 to 5 minutes on each side.
Garnish with salsa and sour cream.
TIP: If desired, 1/4 cup imitation bacon bits or 4 slices bacon, fried crisp and crumbled, can be added to the bean mixture.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 272; Fat 3g; % Calories from Fat 11; Calcium 97mg; Carbohydrate 51g; Folate 178mcg; Sodium 715mg; Protein 15g; Dietary Fiber 9g; Cholesterol 71mg

Jamaican Beans and Rice
Makes 4 servings (about 1 cup each)
Preparation Time: 20 to 25 minutes

1/2 cup chopped onion
1/2 cup chopped red or green pepper
1 teaspoon minced garlic
1/2 small jalapeo chili, veins and seeds discarded, minced
1 1/4 teaspoons dried thyme leaves
1/4 teaspoon ground allspice
1 tablespoon vegetable oil
1 can (14 1/2 ounces) fat-free reduced-sodium chicken broth
2 cans (15 ounces each) Red or Black beans or 3 cups cooked dry-packaged Red or Black beans, rinsed, drained
2 cups cubed peeled sweet potatoes (1/2-inch cubes)
3 tablespoons lime juice

Preparation

Saute onion, pepper, garlic, jalapeo, thyme, and allspice in oil in medium saucepan 3 to 4 minutes.
Add chicken broth, beans and sweet potatoes to saucepan; heat to boiling. Reduce heat and simmer, uncovered, until sweet potatoes are tender, 10 to 15 minutes. Stir in lime juice. Serve over rice.
TIP: Frozen onion and green pepper, and prepared garlic can be used. Recipe can be prepared 1 to 2 days in advance; refrigerate, covered.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 392; Fat 4g; % Calories from Fat 8; Carbohydrate 74g; Folate 210mcg; Sodium 547mg; Protein 18g; Dietary Fiber 7g; Cholesterol 0mg

Jollof Rice
Makes 8 servings (about 1 cup each)
Preparation Time: 1 1/4 hours

8 ounces beef stew meat, cut into 1/2-inch cubes
1 tablespoon vegetable oil
1 medium onion, chopped, divided
3 tablespoons tomato paste
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon garlic powder
4 medium tomatoes, quartered
1 tablespoon crushed red pepper
2 1/2 cups reduced-sodium beef broth
1 cup rice
2 cans (15 ounces each) Black beans or 3 cups cooked dry-packaged Black beans, rinsed, drained
1/2 to 1 teaspoon salt

Preparation

Cook meat in oil in large pot over medium-high heat until brown on all sides, about 8 minutes. Stir in half the onion, the tomato paste, coriander, cumin and garlic powder. Cook over low heat until onion is tender, about 5 minutes, stirring frequently.
Process remaining onion, tomatoes and red pepper in food processor until smooth. Stir into beef mixture; stir in broth and heat to boiling. Reduce heat and simmer, covered, 40 minutes.
Stir in rice, beans and salt; simmer until rice and meat are tender, about 20 minutes longer.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 269; Fat 4g; % Calories from Fat 15; Potassium 690mg; Carbohydrate 41g; Folate 126mcg; Sodium 645mg; Calcium 55mg; Protein 16g; Dietary Fiber 8g; Cholesterol 18mg

Matambre
Makes 8 servings
Preparation Time: 45 minutes
Baking Time: 1 hour

1 beef flank steak (2 pounds), butterflied
1/4 cup red wine vinegar
2 teaspoons minced garlic
2 teaspoons dried thyme leaves
1 teaspoon salt (optional)
Black Bean Filling (recipe follows)
2 cups loosely packed spinach leaves
4 whole thin carrots, cooked
3 hard-cooked eggs, quartered
4 cups reduced-sodium fat-free beef broth

Preparation

Lay meat flat on counter. Cover with waxed paper and pound to an even thickness, using flat side of meat mallet. Sprinkle all surfaces of meat with vinegar, garlic, thyme and salt. Let stand while preparing filling. (Or, meat can also be transferred to a jelly roll pan and refrigerated, covered, up to 12 hours.)
Spread Black Bean Filling over meat with spinach leaves. Place carrots about 3 inches apart on spinach, parallel to grain of meat. Place egg quarters between carrots. Roll meat, starting from short end, to form a thick roll; tie with kitchen string at 2-inch intervals.
Place meat in roasting pan. Pour broth around meat, adding water if necessary to come 1/3 of the way up the side of meat. Cover tightly with lid or foil. Bake at 375 F. for 1 hour, or until meat reaches internal temperature of 130 F. Place meat on platter and let stand for 5 minutes before slicing. Chill, slice, and serve cold.
Black Bean Filling
Makes about 3 cups

1 cup boiling water
1 ancho chili
2 cans (15 ounces each) Black beans or 3 cups cooked dry-packaged Black beans, rinsed, drained
1/4 cup chopped onion
1/4 cup chopped parsley
1 teaspoon ground cumin

Preparation

Pour water over ancho chili in small bowl, and let stand until softened, about 10 minutes. Drain and remove stem from chili. Puree chili in blender with a small amount of soaking water until smooth.
Coarsely mash beans in medium bowl. Stir in chili puree, onion, parsley and cumin.
TIP: Ask your butcher to butterfly the flank steak. Or, to butterfly a flank steak: place on cutting board; with sharp knife, cut in half horizontally to within 1/2-inch of one long side.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 356; Fat 11g; % Calories from Fat 28; Potassium 955mg; Carbohydrate 22g; Folate 161mcg; Sodium 839mg; Calcium 86mg; Protein 40g; Dietary Fiber 8g; Cholesterol 129mg

Moros y Cristianos
Makes 4 main-dish servings (about 1 1/2 cups each) or
8 side-dish servings (about 3/4 cups each)
Preparation Time: 30 minutes

1 cup chopped onion
1 cup chopped green bell pepper
2 teaspoons chopped garlic
1 1/2 teaspoons ground cumin
1 teaspoon dried thyme leaves
1/2 teaspoon crushed red pepper
1 bay leaf
1 tablespoon olive oil
1 cup rice
1 can (14 1/2 ounces) diced tomatoes with green chilies
1 can (15 ounces) Black beans or 1 1/2 cups cooked dry-packaged Black beans rinsed, drained
2 cups water
1 tablespoon apple cider vinegar
1/2 to 1 teaspoon salt (optional)
1/2 teaspoon black pepper

Preparation

Saute onion, bell pepper, garlic, cumin, thyme, crushed red pepper and bay leaf in olive oil until onion is tender, about 5 minutes. Stir in remaining ingredients
Heat to boiling. Reduce heat and simmer, covered, until rice is tender, about 20 minutes. Let stand 5 minutes before serving.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 341; Fat 5g; % Calories from Fat 13; Potassium 536mg; Carbohydrate 65g; Folate 133mcg; Sodium 917mg; Calcium 118mg; Protein 10g; Dietary Fiber 10g; Cholesterol 0mg

Olympic Village Pitas
Makes 4 servings
Preparation Time: 20 to 25 minutes

1 pound pork tenderloin, cut into 12 slices (3/4-inch each)
2 teaspoons vegetable oil
1 can (15 ounces) Garbanzo beans or Great Northern beans or 1 1/2 cups cooked dry-packaged Garbanzo beans or Great Northern beans, rinsed, drained
1/2 cup chopped tomato
1/2 cup chopped onion
1/4 cup chopped cucumber
2 large cloves garlic, minced
1/2 cup fat-free Caesar or Italian salad dressing
4 pita breads, warm
4 tablespoons fat-free plain yogurt
Salt and pepper, to taste

Preparation

Flatten pork tenderloin slices gently with had; cook in oil in medium skillet over medium to medium-high heat until no longer pink in the center, about 3 to 4 minutes on each side. Drain on paper toweling; season to taste with salt and pepper.
Mix remaining ingredients, except pita breads and yogurt. For each pita arrange 3 pork medallions on half of pita; spoon 1/2 cup ban mixture on other half and top with one tablespoon yogurt. Fold pitas in half to eat, or eat open-face with knife and fork.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 417; Fat 9g; % Calories from Fat 20; Calcium 100mg; Carbohydrate 58g; Folate 176mcg; Sodium 79mg; Protein 26g; Dietary Fiber 7g; Cholesterol 49mg

Pasta with Beans and Greens
Makes 4 servings
Preparation Time: 25 to 30 minutes

Vegetable cooking spray
4 cups chopped onion
1 cup chopped mushrooms
4 cloves garlic, minced
1 teaspoon dried rosemary leaves
4 cups torn kale or spinach leaves
3 cup raisins
2 cup fat-free reduced-sodium chicken or vegetable broth or water
1 can (15 ounces) Navy or Great Northern beans or 1 1/2 cups cooked dry-packaged Navy or Great Northern beans, rinsed, drained
8 ounces bow tie pasta, cooked, warm
2 to 4 tablespoons toasted pine nuts or slivered almonds
2 to 4 ounces Parmesan cheese, coarsely shredded
Salt and pepper, to taste

Preparation

Spray large skillet with cooking spray. Saute onion, mushrooms, garlic, and rosemary until tender, about 5 to 8 minutes.
Add kale, raisins, and chicken broth to skillet; heat to boiling. Reduce heat and simmer, covered, until kale is wilted, 5 to 8 minutes.
Stir in beans and cook until broth is evaporated, 3 to 4 minutes. Stir bean mixture into pasta; sprinkle with half Parmesan cheese and pine nuts and toss. Season to taste with salt and pepper. Sprinkle with remaining Parmesan cheese.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 525; Fat 9g; % Calories from Fat 15; Carbohydrate 89g; Folate 156mcg; Sodium 216mg; Protein 24g; Dietary Fiber 12g; Cholesterol 18mg

Pink Beans with Chicken Breasts, Oranges and Walnuts
Makes 4 main-dish servings

2 tablespoons olive oil
2 whole skinless, boneless chicken breasts, cut into bite-size pieces
Salt and freshly ground pepper, to taste
2 medium onions, finely chopped
1 cup orange juice
1 cup chicken broth
2 tablespoons medium-dry sherry
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cardamom
1/8 teaspoon ground cloves
1/2 cup raisins
1 can (15 ounces) Pink beans or 1 1/2 cups cooked dry-packaged Pink beans, rinsed, drained
1/2 cup walnut pieces
2 navel oranges, peeled, the sections cut free from the membranes
2 tablespoons thinly sliced scallion greens

Preparation

In a large saute pan or skillet over moderately high heat, bring the oil to rippling. Add the chicken seasoned with salt and pepper and cook, stirring, until it just turns white, about 1 minute. With a slotted spoon, transfer the chicken to a plate and set aside.
In the oil remaining in the pan, cook the onions, stirring, until golden, about 5 minutes. Reduce the heat to moderate and stir in the orange juice, broth, sherry, cinnamon, cardamom, cloves, and raisins and simmer, covered, for 10 minutes. Add the beans and simmer, covered, for 2 minutes or more. Add the reserved chicken pieces, walnuts, and orange sections and cook for another 5 minutes or until the chicken is just tender.
Taste for seasoning and add more salt and pepper if necessary. With a fork, mash some of the beans and stir to thicken the gravy. Sprinkle with the scallions and serve.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

*From The Instant Bean by Sally and Martin Stone
Nutrient Information

Per serving: Calories 575; Fat 19g; % Calories from Fat 30; Carbohydrate 56g; Folate 125mcg; Sodium 690mg; Protein 44g; Dietary Fiber 9g; Cholesterol 84 mg

Polenta Stacks (Simple)
Makes 4 servings
Preparation Time: 15 to 20 minutes

1 package (16 ounces) prepared polenta, cut into 12 slices
3 ounces provolone cheese, sliced
1 teaspoon olive oil
1/3 cup chopped onion
1/3 cup chopped yellow or green bell pepper
1/2 teaspoon dried rosemary leaves
1 medium zucchini, cut into scant 1/2-inch cubes
1 can (15 ounces) Great Northern or Light Red Kidney beans or 1 1/2 cups cooked dry-packaged Great Northern or Light Red Kidney beans, rinsed, drained
1 can (14 1/2 ounces) diced tomatoes with roasted garlic
Salt and pepper, to taste

Preparation

Arrange polenta on greased cookie sheet; arrange cheese on polenta. Bake at 350 F. until hot, about 10 minutes.
While polenta is baking, heat oil in saute pan; saute onion, bell pepper, and rosemary 5 minutes; stir in zucchini and saute 2 to 3 minutes longer. Stir in beans and tomatoes; cook over medium heat until hot, 3 to 4 minutes; season to taste with salt and pepper.
Arrange three polenta slices each on serving plate; spoon tomato-bean mixture over.
TIPS: Frozen chopped onion and green pepper can be used. Plain, Italian-herb, sun-dried tomato, or wild mushroom polenta can be used in this recipe.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 364; Fat 10g; % Calories from Fat 23; Carbohydrate 52g; Folate 125mcg; Sodium 1122mg; Protein 20g; Dietary Fiber 11g; Cholesterol 17mg

Polenta Stacks (Complex)
Makes 4 servings
Preparation Time: 20 to 25 minutes

Vegetable cooking spray
12 slices (1/2-inch) eggplant, unpeeled (about 12 ounces)
8 whole garlic cloves, unpeeled
2 pounds Italian plum tomatoes, cut into wedges
1 large onion, cut into thin wedges
1 medium yellow bell pepper, chopped
Salt and pepper, to taste
1 teaspoon sugar
1/2 teaspoon dried rosemary leaves
1 1/2 cups cooked dry-packaged Great Northern or Light Red Kidney beans, rinsed, drained
1 package (16 ounces) prepared polenta, cut into 12 slices
4 ounces feta or goat cheese, crumbled

Preparation

Line two large jellyroll pans with aluminum foil and spray with cooking spray. Arrange eggplant and garlic on one pan; combine tomatoes, onion, and bell pepper and arrange on second pan. Spray all vegetables with cooking spray and sprinkle lightly with salt and pepper. Sprinkle tomato mixture with sugar and rosemary.
Roast vegetables at 450 F. for 30 minutes, removing garlic when browned and soft, 10 to 15 minutes. Top eggplant slices with polenta slices and cheese. Squeeze garlic from cloves; mix garlic and beans into tomato mixture. Return both pans to oven and roast 10 minutes longer.
Arrange three polenta-eggplant slices on each serving plate; spoon tomato-bean mixture over.
TIP: Plain, Italian-herb, sun-dried tomato, or wild mushroom polenta can be used in this recipe.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 432; Fat 10g; % Calories from Fat 20; Carbohydrate 69g; Folate 177mcg; Sodium 635mg; Protein 22g; Dietary Fiber 15g; Cholesterol 15mg

Quick Turkey and Bean Ragout
Makes 6 servings (about 1 cup each)
Preparation Time: 25 to 30 minutes

1 pound boneless skinless turkey or chicken breast, cut into 3/4-inch cubes
1/4 cup all-purpose flour, divided
1 tablespoon margarine
8 ounces mushrooms, sliced
2 green onions and tops, sliced
1/2 to 1 teaspoon minced garlic
1 can (14 1/2 ounces) fat-free reduced-sodium chicken broth
1 package (16 ounces) frozen California blend vegetables
1 can (15 ounces) Red beans or Dark Red Kidney beans or 1 1/2 cups cooked dry-packaged Red beans or Dark Red Kidney beans, rinsed, drained
1 teaspoon dried rosemary leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
4 cups cooked rice, hot

Preparation

Toss turkey with 1 tablespoon flour. Cook in margarine over medium heat in large saucepan until browned, about 5 minutes. Add mushrooms, green onion and garlic; cook 2 to 3 minutes.
Combine chicken broth and remaining 3 tablespoons flour; add to saucepan. Add frozen vegetables, beans, and herbs and heat to boiling; reduce heat and simmer, covered, until turkey and vegetables are tender, 8 to 10 minutes. Season to taste with salt and pepper.
Serve ragout over rice.
TIPS: Quick Turkey & Bean Ragout can be prepared 1 to 2 days in advance; refrigerate, covered. Cooked noodles can be substituted for rice.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 345; Fat 4g; % Calories from Fat 11; Carbohydrate 54g; Folate 25mcg; Sodium 413mg; Protein 24g; Dietary Fiber 6g; Cholesterol 29mg

Red Beans & Rice
Makes 6 main dish servings

8 ounces reduced-fat smoked turkey sausage, sliced
1 1/2 cups chopped onions
1 1/2 cups chopped green peppers
1 1/2 cups sliced celery
1/2 cup sliced green onions and tops
1/2 to 1 jalapeo chili
2 teaspoons minced garlic
2 bay leaves
1 1/2 teaspoons dried thyme leaves
1 teaspoon dried oregano leaves
1 teaspoon dried marjoram leaves
2 cans (15 ounces each) Red or Kidney beans or 3 cups cooked dry-packaged Red or Kidney beans, rinsed, drained
1 can (14 1/2 ounces) fat-free reduced-sodium chicken broth
3 to 4 dashes red pepper sauce
Salt
Cayenne and black pepper
4 cups cooked rice, warm

Preparation

Cooked sausage in large saucepan over medium heat until well browned, 5 to 8 minutes. Drain excess fat. Add onions, green peppers, celery, green onions, jalapeo chili and garlic to pan; saute until vegetables begin to brown, about 5 minutes. Stir in herbs; cook 1 to 2 minutes longer.
Add beans to saucepan; mash about 1/4 the beans with potato or meat mallet. Add broth to saucepan; heat to boiling. Reduce heat and simmer, uncovered, until vegetables are tender and broth is thick, 15 to 20 minutes. Discard bay leaves; season to taste with red pepper sauce, salt, cayenne and black pepper.
Serve bean mixture over rice in shallow bowls.
TIP: Beans suggestions are Red, Kidney and Pink beans.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 375; Fat 1g; % Calories from Fat 9; Carbohydrate 69g; Folate 35mcg; Sodium 730mg; Protein 24g; Dietary Fiber 11g; Cholesterol 24mg

Sage Roasted Pork Tenderloin with Beans
Makes 6 to 8 servings
Preparation Time: 15 to 20 minutes
Baking Time: 35 to 40 minutes

2 cans (15 ounces each) Great Northern or Navy beans or 3 cups cooked dry-packaged Great Northern or Navy beans, rinsed, drained
1 can (14 ounces) artichoke hearts, rinsed, drained, quartered
1 can (14 1/2 ounces) diced tomatoes with roasted garlic, undrained
1 teaspoon grated lemon rind or 2 teaspoons lemon juice
2 teaspoons dried sage leaves, divided
2 pork tenderloins (12 to 16 ounces each)
2 large cloves garlic, cut into slivers
Pepper, to taste
2 teaspoons olive oil

Preparation

Combine beans, artichoke hearts, tomatoes, lemon rind, and 1 teaspoon sage; place in
13 x 9-inch baking pan.
Cut slits in tenderloins with sharp paring knife and insert slivers of garlic; sprinkle pork lightly with pepper and remaining 1 teaspoon sage. Place on top of bean mixture; drizzle with oil.
Roast at 425 F. until pork is done and juices run clear, 35 to 40 minutes. Spoon bean mixture onto rimmed serving platter; slice pork and arrange on beans.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Santa Fe Bean Mashers
Makes 4 servings
Preparation Time: 20 to 25 minutes

1 can (15 ounces) Navy beans or 1 1/2 cups cooked dry-packaged Navy beans, rinsed, drained
2 medium potatoes (8 ounces), peeled, cut into 1/2-inch cubes
3/4 cup fat-free milk
Vegetable cooking spray
1 medium poblano chile, chopped
1 teaspoon minced garlic
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
Salt and pepper, to taste

Preparation

Heat beans, potatoes and milk to boiling in medium saucepan. Reduce heat and simmer, covered, 10 minutes. Uncover and simmer until potatoes are tender and milk is almost absorbed, about 10 minutes longer, stirring frequently to prevent sticking.
Spray small skillet with cooking spray; heat over medium heat until hot. Saute poblano chile and garlic until tender, 8 to 10 minutes.
Beat bean mixture with electric mixer at high speed until smooth; mix in poblano chile mixture. Return mixture to saucepan and heat over medium heat until hot. Remove from heat and stir in cheese. Season to taste with salt and pepper.
TIP: One medium green bell pepper, chopped, along with half of a small jalapeo chile, minced, can be substituted for the poblano chile.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 271; Fat 5g; % Calories from Fat 15; Calcium 318mg; Carbohydrate 41g; Folate 79mcg; Sodium 746mg; Protein 17g; Dietary Fiber 7g; Cholesterol 16mg

Santa Fe Wraps
Makes 6 servings
Preparation Time: 15 to 20 minutes

1 cup chopped onion
1 cup sliced green pepper
1/2 small jalapeo chili, veins and seeds discarded, minced
1 teaspoon minced garlic
2 teaspoon vegetable oil
8 ounces boneless skinless chicken breast or tenders, cut in 1 1/2-inch strips
1 can (15 ounces) Blackeyes or Black beans or 1 1/2 cups cooked, dry-packaged Blackeyes or Black beans, rinsed, drained
Salt and pepper, to taste
1 can (15 ounces) refried beans, warm
6 large (9 to 10 inch) flour tortillas
6 tablespoons salsa
6 tablespoons fat-free sour cream

Preparation

Saute onion, pepper, jalapeo and garlic in oil in large skillet 2 to 3 minutes; cover and cook over medium-high heat 2 to 3 minutes longer.
Add chicken to skillet; cook over medium-high heat until chicken is cooked, about 5 minutes; Add beans; cook 1 to 2 minutes, until warm.
Spread 1/3 cup refried beans in center of each tortilla; spoon 1/2 cup chicken mixture over refried beans; top with salsa and sour cream; and roll up tortilla.
TIP: 2 cups frozen onion and green pepper stir-fry blend can be substituted for chopped onion and green pepper.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 366; Fat 5g; % Calories from Fat 13; Carbohydrate 56g; Folate 181mcg; Sodium 672mg; Protein 24g; Dietary Fiber 8g; Cholesterol 23mg

Scampi with White Beans
Makes 4 servings
Preparation Time: 15 to 20 minutes

1 pound asparagus, diagonally cut into 1-inch pieces
4 to 6 cloves garlic, minced
2 teaspoons olive oil
2 teaspoons margarine
1 pound shrimp, peeled, deveined
2 cups chopped tomatoes
1 can (15 ounces) Great Northern beans or Navy beans or 1 1/2 cups cooked dry-packaged Great Northern beans or Navy beans, rinsed, drained
1/2 teaspoon dried marjoram leaves
1/2 teaspoon dried basil leaves
1/2 teaspoon dried rosemary leaves
1/2 cup fat-free reduced-sodium chicken broth
2 teaspoons cornstarch
Salt and pepper, to taste
8 ounces spinach fettuccini, cooked, hot
2 tablespoons fat-free grated Parmesan cheese

Preparation

Cook asparagus and garlic in oil and margarine in large skillet over medium heat 1 to 2 minutes. Add shrimp and cook until pink, 2 to 3 minutes. Add tomatoes, beans, and herbs; cook, covered, until tomatoes are wilted, 2 to 3 minutes.
Mix chicken broth and cornstarch; stir into skillet. Cook over medium heat until thicken, stirring frequently. Season to taste with salt and pepper.
Serve over fettuccini; sprinkle with cheese.
TIP: 1 pound boneless, skinless chicken breast can be substituted for the shrimp. Cut chicken into 3/4-inch pieces; cook chicken in oil and margarine in large skillet over medium heat 3 to 4 minutes. Add asparagus and garlic; cook until chicken is no longer pink in the center, 2 to 3 minutes. Complete recipe as above.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 365; Fat 6g; % Calories from Fat 13; Carbohydrate 52g; Folate 167mcg; Sodium 533mg; Protein 29g; Dietary Fiber 1g; Cholesterol 170mg

Shrimp, Asparagus and White Bean Fettuccine
Makes 6 servings (about 3/4 cup bean mixture and 1 cup pasta each)

3 cups cut asparagus (1 1/2 inches)
1 1/2 cups chopped onions
2 teaspoons minced garlic
1 tablespoon olive oil
12 ounces (about 30 medium-sized) peeled deveined shrimp (raw)
1/2 teaspoon dried oregano leaves
1/8 teaspoon dried red pepper flakes
1/2 cup orange juice
2-3 teaspoons grated lemon rind
2 cans (15 ounces each) Navy or Great Northern beans or 3 cups cooked dry-packaged Navy or Great Northern beans, rinsed and drained
1/2 teaspoon salt
12 ounces dry spinach fettuccine (makes 6 cups cooked)

Preparation

Saute asparagus, onion and garlic in oil in a large skillet until crisp-tender, about 5 minutes. Stir in shrimp, oregano, and red pepper flakes; saute until shrimp is cooked and pink, about 5 minutes. Stir in orange juice and lemon rind.
Coarsely mash about 1/4 the beans; stir beans into skillet and cook over medium heat until hot, 3 to 5 minutes, stirring frequently. Stir in salt. Serve over fettuccine.

NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 446; Fat 5g; % Calories from Fat 11; Calcium 148mg; Carbohydrate 70g; Folate 259mcg; Sodium 923mg; Potassium 843mg; Protein 31g; Dietary Fiber 10g; Cholesterol 128mg

Smoky Sausage and Beans
Makes 6 servings (about 1 cup each)

1 package (14 ounces) smoked turkey sausage, cut into 1/4-inch slices
2 cups sliced red bell peppers
2 cups thinly sliced onions
2 teaspoons minced garlic
1 tablespoon Italian seasoning
1/4 teaspoon dried red pepper flakes
1 tablespoon olive oil
4 cups chopped tomatoes
2 cans (15 ounces each) Black beans or 3 cups cooked dry-packaged Black beans, rinsed, drained

Preparation

Cook sausage, bell peppers, onions, Italian seasoning, and red pepper flakes in oil in large skillet until sausage is browned and vegetables are tender, 8 to 10 minutes.
Stir in remaining ingredients and cook, covered, over medium heat until tomatoes are softened, about 5 minutes.

TIP: Can be served over polenta or pasta.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 285; Fat 9 g; % Calories from Fat 26; Potassium 957 mg;
Calcium 68 mg; Carbohydrate 36 g; Folate 255 mcg; Sodium 1043 mg; Protein 19 g; Dietary Fiber 9 g; Cholesterol 41 mg

Spiced Chicken and Beans with Rotini
Makes 6 main dish servings (about 1 1/4 cups each)

Vegetable cooking spray
2 cups chopped onion
4 coves garlic, minced
1 cup sliced mushrooms
1 can (28 ounces) whole tomatoes, coarsely chopped, undrained
1 can (15 ounces) Red Kidney beans or 1 1/2 cups cooked dry-packaged Red Kidney beans, rinsed, drained
1 can (15 ounces) Black beans or 1 1/2 cups cooked dry-packaged Black beans, rinsed, drained
1/2 cup dry white wine and tomato juice
1 to 2 tablespoons chili powder, or to taste
1 to 2 tablespoons ground cumin
1/2 teaspoon dried basil leaves
1/2 teaspoon dried rosemary leaves
1/2 teaspoon dried oregano leaves
1/2 teaspoon dried thyme leaves
1/2 teaspoon paprika
1 pound boneless skinless chicken breast, cut into large pieces
Salt and pepper, to taste
12 ounces rotini or other shaped past, cooked, warm
2 tablespoons sliced pitted green olives (optional)
2 tablespoons sliced pitted ripe olives (optional)

Preparation

Spray bottom of large saucepan with cooking spay; heat oven medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes. Add mushrooms; cook 3 to 4 minutes. Add tomatoes, beans, wine and herbs; heat to boiling. Reduce heat and simmer, covered, 10 minutes. Add chicken; simmer, covered, until chicken is cooked and tender, 20 to 25 minutes. Season to taste with salt and pepper.
Spoon mixture over pasta in bowls; sprinkle with olives.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 506; Fat 5g; % Calories from Fat 8; Carbohydrate 83g; Sodium 633mg; Protein 38g; Cholesterol 46mg

Spicy Cuban Chicken
Makes 6 servings

1 8-ounce bottle fat-free Italian dressing
3 cloves garlic, minced
1/2 teaspoon ground red pepper
1 pound boneless, skinless chicken breasts, cut into 1/4-inch thick strips
1 tablespoon olive oil
2 medium-size red or green bell peppers, chopped
1 medium onion, chopped
1 teaspoon oregano
1/2 teaspoon ground black pepper
1/2 teaspoon ground cumin
6 cups cooked rice
2 cans (15 ounce each) Black beans or 3 cups cooked dry-packaged Black beans, rinsed, drained
2 cans (14 1/2 ounce) diced tomatoes
Chopped fresh cilantro

Preparation

Combine dressing, garlic and red pepper in 2-cup glass measure or medium glass bowl. Place chicken in large glass bowl, pour dressing over chicken, cover and refrigerate 30 minutes to 1 hour*. (Chicken may be marinated overnight.)
Remove chicken from marinade, drain well, discard marinade. Heat oil in large skillet over medium-high heat until hot. Add chicken, cook 5 to 7 minutes, stirring until chicken is slightly brown, spooning off any excess liquid. Add bell peppers, onion, oregano, pepper and cumin. Cook, stirring 4 to 5 minutes or until vegetables are tender. Add rice, black beans and tomatoes.
Cook 2 to 3 minutes more or until thoroughly heated. Garnish with cilantro, serve immediately. Additional Notes Chicken may be marinated overnight.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 493; Fat 4g; % Calories from Fat 8; Carbohydrate 80g; Folate 318mcg; Sodium 1444mg; Protein 30g; Dietary Fiber 8g; Cholesterol 44mg

Stir Fried Blackeyes and Beef
Makes 4 servings
Preparation Time: 15 to 20 minutes

12 ounces boneless beef eye of round or sirloin steak, cut into 1 1/2-inch strips
4 green onions and tops, sliced
2 large cloves garlic, minced
1 to 2 tablespoons vegetable or olive oil
2 cups broccoli florets
1 can (15 ounces) Blackeyes or 1 1/2 cups cooked dry-packaged Blackeyes, rinsed, drained
2/3 cup reduced-sodium beef broth
4 teaspoons cornstarch
1 1/2 cups halved cherry tomatoes
Salt and pepper, to taste
3 cups cooked wild rice or white rice, hot

Preparation

Stir-fry beef, onion, and garlic in oil in wok or large skillet until beef is browned, 3 to 5 minutes. Add broccoli and stir-fry 2 to 3 minutes. Add Blackeyes and cook, covered, over medium heat until broccoli is crisp-tender, 3 to 4 minutes.
Mix beef broth and cornstarch; add to skillet and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Add tomatoes; cook 1 to 2 minutes longer.
Season to taste with salt and pepper. Serve over rice.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 360; Fat 7g; % Calories from Fat 17; Carbohydrate 50g; Folate 189mcg; Sodium 591mg; Protein 29g; Dietary Fiber 8g; Cholesterol 41mg

Stir Fried Blackeyes and Pork
Makes 6 servings (about 3/4 cup each)
Preparation Time: 15 to 20 minutes

12 ounces pork tenderloin, cut into 1 1/2-inch-thick strips
4 green onions and tops, sliced
2 large cloves garlic, minced
1 tablespoon vegetable oil
2 cups broccoli florets
1 can (15 ounces) Blackeyes or Pinto beans or 1 1/2 cups cooked dry-packaged Blackeyes or Pinto beans, rinsed, drained
2/3 cup reduced-sodium beef broth
2 tablespoons reduced-sodium soy sauce
4 teaspoons cornstarch
1 1/2 cups halved cherry tomatoes
Pepper, to taste
3 cups cooked rice, hot

Preparation

Stir-fry pork, green onion, and garlic in oil in wok or large skillet over high heat until pork is browned, 3 to 5 minutes. Add broccoli and stir-fry 2 to 3 minutes. Add beans and cook, covered, over medium heat until broccoli is crisp-tender, 3 to 4 minutes.
Mix beef broth, soy sauce, and cornstarch; add to skillet and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Add tomatoes; cook 1 to 2 minutes longer. Season to taste with pepper.
Serve over rice.
TIP: Cooked Chinese egg noodles can be substituted for rice, if desired.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 318; Fat 5g; % Calories from Fat 15; Carbohydrate 46g; Folate 136mcg; Sodium 437mg; Protein 22g; Dietary Fiber 6g; Cholesterol 33mg

Tamari Turkey and Beans
Makes 6 servings (about 2/3 cups each)
Preparation Time: 15 to 20 minutes

2 teaspoons finely chopped gingerroot
1 to 2 large cloves garlic
2 to 3 teaspoons sesame oil
12 ounces boneless skinless turkey or chicken breast, cut into 1-inch pieces
1 cup chopped onions
3/4 cup chopped green bell pepper
1 can (15 ounces) Black beans or Blackeyes or 1 1/2 cups cooked dry-packaged Black beans or Blackeyes, rinsed, drained
1/2 cup fat-free reduced-sodium chicken broth
1 to 2 tablespoons cornstarch
Pepper, to taste
8 flour tortillas (8-inch), warm

Preparation

Stir-fry gingerroot and garlic in oil in wok or large skillet 2 to 3 minutes. Add turkey and stir-fry until browned, 3 to 4 minutes.
Add stir-fry blend to skillet; cook, covered, until vegetables are thawed, 2 to 3 minutes. Stir in beans.
Mix chicken broth, soy sauce, and cornstarch; pour into skillet and heat to boiling. Boil, stirring constantly, until thickened, about 1 minute. Season to taste with pepper.
Spoon about 1/2 cup turkey mixture on tortillas and roll up.
TIPS: Tamari Turkey and Beans can also be served with rice or Chinese egg noodles. For kitchen convenience, frozen chopped onions and green peppers or frozen seasoning mix (a combination of chopped onions and green and red peppers) can be used.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 492; Fat 8g; % Calories from Fat 15; Carbohydrate 73g; Folate 178mcg; Sodium 561mg; Protein 32g; Dietary Fiber 7g; Cholesterol 33mg

Thai Chicken and Bean Wraps
Makes 4 servings
Preparation Time: 25 to 30 minutes

Vegetable cooking spray
8 ounces boneless skinless chicken breast, cut into 1/2-inch pieces
2 cups small broccoli florets
1/2 medium onion, chopped
1/2 medium green bell pepper, chopped
1 tablespoon minced gingerroot or 1 teaspoon ground ginger
2 teaspoons minced garlic
1 can (15 ounces) Black beans or Dark Red Kidney beans or 1 1/2 cups cooked dry-packaged Black beans or Dark Red Kidney beans, rinsed, drained
Thai Seasoning (recipe follows)
4 flour tortillas (10-inch)

Preparation

Spray wok or large skillet with cooking spray; heat over medium heat until hot. Add chicken and cook until browned, 3 to 4 minutes. Add broccoli, onion, bell pepper, gingerroot and garlic, and stir-fry until crisp-tender, about 5 minutes. Stir in black beans and Thai Seasoning; cook until hot, 2 to 3 minutes.
Spoon about 1/2 cup mixture in center of each tortilla. Fold sides of tortillas in about 2 inches on the sides and roll up from other side to enclose filling.
Thai Seasoning
Makes about 1/4 cup

2 tablespoons reduced-sodium tamari soy sauce
2 tablespoons grated lemon rind or 2 to 3 teaspoons
Lemon juice
2 tablespoons minced cilantro
1 tablespoon reduced-fat peanut butter
1 tablespoon brown sugar
1/4 teaspoon crushed red pepper

Preparation

Mix all ingredients.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 308; Fat 6g; % Calories from Fat 17; Calcium 123mg; Carbohydrate 47g; Folate 147mcg; Sodium 891mg; Protein 23g; Dietary Fiber 9g; Cholesterol 34mg

Tostada Towers
Makes 4 servings
Preparation Time: 20 to 25 minutes
Baking Time: 10 minutes

Vegetable cooking spray
3 cup chopped onion
1 teaspoon minced garlic
3 to 2 jalapeo chile
8 ounces cooked chicken breast, shredded
1 can (15 ounces) Black beans or 1 1/2 cups cooked dry-packaged Black beans, rinsed, drained, divided
2 cups chopped tomato
1 tablespoon cider vinegar
1 to 2 teaspoons taco seasoning
1 can (16 ounces) fat-free refried beans
1 package (2.25 ounces) tostada shells
2 to 1 cup (2 to 4 ounces) shredded reduced-fat Monterey Jack cheese, divided
Toppings: shredded lettuce, salsa, sliced olives, jalapeo chiles, chopped onion, avocado, tomato, reduced-fat sour cream, tortilla chips, etc.

Preparation

Spray small skillet with cooking spray; heat over medium heat until hot. Saute onion, garlic, and jalapeo chile 2 to 3 minutes. Add chicken and 2 cup Black beans, mashing beans slightly. Stir in tomato, vinegar, and taco seasoning; cook, covered, 5 minutes. Uncover and cook until liquid is evaporated, 1 to 2 minutes. Season to taste with salt and pepper.
Mix refried beans and remaining 1 cup Black beans; spread on 4 tostada shells; top each with 1 tablespoon cheese and another tostada shell. Spoon chicken mixture on tostada shells and sprinkle each with 1 tablespoon cheese.
Bake tostadas on cookie sheet at 400 F. until hot through, about 10 minutes, sprinkling with remaining cheese during last 2 to 3 minutes baking time. Add desired toppings to create Tostada Towers.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information
(does not include additional toppings)

Per serving: Calories 487; Fat 10g; % Calories from Fat 23; Carbohydrate 47g; Folate 173mcg; Sodium 1293mg; Protein 32g; Dietary Fiber 10g; Cholesterol 54mg

West African Bean Fritters
Makes 4 servings (6 fritters each)
Preparation Time: 30 minutes

1 can (15 ounces) Blackeyes or 1 1/2 cups cooked dry-packaged Blackeyes, rinsed, drained
1 egg
2 tablespoons chopped onion
2 to 3 teaspoons chopped gingerroot or 1 to 1 1/2 teaspoons ground ginger
1 tablespoon chopped jalapeo chili
1/2 teaspoon salt
1/4 cup plain dry bread crumbs
1/4 cup cornmeal
Vegetable oil, for frying
Ginger Tomato Dipping Sauce (recipe follows)

Preparation

Process Blackeyes, egg, onion, gingerroot, jalapeo chili and salt in food processor or blender until smooth. Transfer mixture to medium bowl. Stir in breadcrumbs.

To shape fritters, roll 1 tablespoon Blackeye mixture into a ball or oval shape; coat lightly with cornmeal. Repeat with remaining mixture.
Heat oil in medium saucepan to 350 F. Fry fritters, 4 or 5 at a time, until browned, about 2 minutes. Drain on paper towels; keep warm in 200 F. oven until ready to serve.
Spoon Ginger Tomato Dipping Sauce in center of small plates; arrange fritters on sauce.
Ginger Tomato Dipping Sauce
Makes about 3/4 cup

1/2 can (14 -1/2 ounce size) diced tomatoes, undrained
2 cloves garlic
2 tablespoons chopped onion
1 tablespoon chopped jalapeo chili
1 tablespoon chopped gingerroot or 1 to 2 teaspoons ground ginger
1/2 teaspoon salt 1 teaspoon vegetable oil

Preparation

Process all ingredients, except oil, in food processor or blender until smooth. Saute sauce in oil in small skillet until thickened, about 5 minutes.
TIP: Fritters may be rolled and coated several hours before cooking; refrigerate, covered.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 162; Fat 3g; % Calories from Fat 16; Potassium 327mg; Carbohydrate 28g; Folate 117mcg; Sodium 1196mg; Calcium 63mg; Protein 9g; Dietary Fiber 5g; Cholesterol 53mg

Wild West Pizza
Makes 4 servings
Preparation Time: 15 minutes
Baking Time: 10 minutes

Vegetable cooking spray
2 ounces sliced low-fat ham, cut into 3-inch strips, divided
1 can (15 ounces) Light Red Kidney beans or Pinto beans or 1 1/2 cups cooked dry-packaged Light Red Kidney beans or Pinto beans, rinsed, drained
2 cup frozen, thawed or canned, drained whole kernel corn
3 cup sliced green onions and tops
3 cup chopped red or green bell pepper
4 to 6 ounces reduced-fat Pepper Jack or mozzarella cheese, shredded, divided
1 teaspoon dried oregano leaves
4 pita breads
2 medium tomatoes, chopped

Preparation

Spray small skillet with cooking spray; heat over medium heat until hot. Add ham and spray with cooking spray; cook over medium heat, stirring frequently, until browned and crisp, 2 to 3 minutes.
Coarsely mash beans; stir in corn, onions, bell pepper, 2 the cheese, and oregano. Season to taste with salt and pepper. Spread mixture evenly on pita breads; top with tomatoes and sprinkle with salt and pepper.
Bake pizzas on cookie sheet at 400 F. until hot through, about 10 minutes. Sprinkle with cheese and remaining ham; bake until cheese is melted, 2 to 3 minutes.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 392; Fat 8g; % Calories from Fat 18; Carbohydrate 59g; Folate 95mcg; Sodium 1126mg; Protein 26g; Dietary Fiber 12g; Cholesterol 28mg

Winter Beans and Roasted Vegetables
Makes 6 main dish servings (about 1 1/2 cups each)
or 12 side dish servings (about 3/4 cup each)

Olive oil cooking spray
1 pound winter yellow squash (hubbard, butternut, acorn), peeled seeded, cut into 1 1/2-inch pieces
2 large carrots, sliced
1 small parsnip, sliced
2 medium Idaho potatoes, unpeeled, halved, sliced
2 medium onions, cut into wedges
1 can (15 ounces) Great Northern beans or 1 1/2 cups cooked dry-packaged Great Northern beans, rinsed, drained
1 can (15 ounces) Pinto beans or 1 1/2 cups cooked dry-packaged Pinto beans, rinsed, drained
1 1/2 teaspoons dried basil leaves
1/2 teaspoon dried thyme leaves
1 1/2 cups mixed dried fruit, cut into large pieces
3 tablespoons white wine vinegar
1 1/2 tablespoons olive oil
1/2 cup minced parsley
Salt and pepper, to taste

Preparation

Line large jelly roll pan with aluminum foil; spray with cooking spray. Combine fresh vegetables and beans on pan; spray generously with cooking spray, sprinkle with herbs and toss. Bake uncovered at 425 F. until vegetables are tender, about 30 minutes, adding dried fruit the last 5 minutes.
Spoon vegetables into bowl. Mix vinegar and oil; drizzle over vegetables, add parsley and toss. Season to taste with salt and pepper.
TIP: This recipe is delicious served with grilled or roasted turkey, chicken, lean beef or pork.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information?

Nutrient Information

Per serving: Calories 412; Fat 5g; % Calories from Fat 10; Carbohydrate 85g; Sodium 290mg; Protein 14g; Cholesterol 0mg

Main Dishes | Beans