healthy comfort food » Beyond Prescriptions

Make Your Day….Serve Beans Tonight

Dec 202010

As the holidays are in full swing for many, mealtimes can be especially stressful. Instead of opting for fast food options, consider the lowly bean.

Not only do they help prevent cancer, reduce cholesterol, and maintain overall gastrointestinal health, but these fiber-rich legumes are also some of the most versatile and satisfying ingredients around. On top of that they’re a super value and terrific source of protein.

And better yet, while you are getting all those last minute details done, use that crock pot you have stored under your counter for a great home-cooked nutritious meal. Just combine your ingredients in a 4 qt. slow cooker, cover and cook on HIGH 7 hours or until beans are tender and serve over fiber-rich organic brown rice. Here is a delicious recipe to try:

Slow-Cooker Red Beans and Rice (makes 10 cups)

1 lb. dried red beans

3/4 lb. smoked turkey sausage, thinly sliced (for vegetarians, eliminate this ingredient)

3 celery ribs, chopped

1 green bell pepper, chopped

1 red bell pepper, chopped

3 garlic cloves, mined

1 Tbsp. Creole seasoning (adjust this for your family’s taste buds)

Serve over hot cooked brown rice – Garnish with finely chopped green onions, finely chopped red onions

Combine ingredients and 7 cups water in 4 qt. slow cooker. Follow directions above.

Per cup (w/1 cup rice) 407 Calories, 2.1 g Fat (0.8g Sat, 0.2g Mono,0.2g Poly) 19g Protein, 77.1g Carb, 11.7g Fiber, 15 mg Chol, 5.8mg Iron, 492mg Sodium, 115mg Calcium. December 2009 Southern Living, Healthy Living, pg. 144

For those in a hurry and perhaps not in possession of a crock pot, try a Quick Skillet Red Beans and Rice simply by substituting 2 (16 oz) cans light kidney beans, drained and rinsed, for the dried beans. Reduce the Creole Seasoning to 2 tsp. Cook sausage (if using) and next 4 ingredients in a large skillet over medium heat, stirring often, 5 minutes or until sausage browns. Add garlic; saute 1 minute. Stir in 2 tsp. seasoning, beans, and 2 cups chicken broth. Bring to boil; reduce heat to low, and simmer 20 minutes. Serve over hot brown rice. Makes 8 cups.

Bon Appetit! What about you? Have any quick nutritious meals for busy families?

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Feb 052010

These last few weeks have been rather harsh, weather-wise, for those of us living in the south and used to rather mild winters. As much as we love snow (once in awhile) it is now getting old and cold freezing rain is not fun.

In the midst of all this I came across a new version of one of my favorite dishes, Shepard’s Pie, published in the February issue of Living by Martha Stewart. Oh, my goodness. We all thought we had died and gone to heaven! It is amazing.

As Martha describes, “The lean ground turkey has significantly less saturated fat than beef. It tastes rich and earthy when simmered with chipotle chili powder.”

Definite comfort food!

SHEPHARD’S PIE (8 servings)

For the Topping

1 1/2 pounds russet potatoes, peeled and cut into 1-inch pieces

3 parsnips, (6 ounces), peeled and cut into 1/2-inch pieces

1 cup plain fat-free yogurt Coarse salt and freshly ground pepper

For The Filling

1 Tbsp. plus 1 tsp. extra-virgin olive oil

1 large onion, finely chopped (about 1 1/2 cups)

3 celery stalks, finely chopped

2 medium carrots, finely chopped

2 garlic cloves, minced

2 pounds lean ground turkey Coarse salt and freshly ground pepper

1 Tbsp. fresh thyme

1/2 teaspoon chipotle or regular chili powder

2 tablespooons plus 1/2 teaspoons cornstarch

6 ounces frozen peas (about 1 1/2 cups)

1. Preheat oven to 425 degrees. Make the topping; Place potatoes and parsnips in a medium saucepan, cover with water by 2 inches, and bring to a simmer. Cook until fork tender, about 20 minutes. Drain, reserving 2 cups cooking liquid. Pass potatoes and parsnips through a ricer. Stir in yogurt and 3/4 teaspoon salt. Season with pepper.

2. Make the filling: Heat oil in a medium skillet over medium heat. Cook onion, celery, carrots, and garlic, stirring, until tender, 10 to 12 minutes.

3. Add turkey; cook, breaking up any large pieces, for 5 minutes. Stir in 1 1/2 teaspoons salt, the thyme, and chili powder; season with pepper. Whisk together cornstarch and reserved 2 cups cooking liquid; add to turkey. Boil for one minute. Stir in peas. Transfer to a 2-quart round or oval baking dish, top with potatoes. Bake until bubbling and top is browned, 35 minutes. YUMMY!

Per Serving: 287 calories, 0 g saturated fat, 2 gr unsaturated fat, 46 mg cholesterol, 32 g carbohydrate, 459 mg sodium, 33 g protein, 4 g fiber