Recetas

Slow-Cooked Beans
From EatingWell: Winter 2004
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Average:
By cooking your own dried beans, you save money, reduce sodium and get better flavor along with, surprisingly, more vitamins and minerals. If you can't use the whole batch, freeze surplus cooked beans for later use in soups, salads and dips. The range of time for cooking beans is wide andvaries with the age and the type of beans selected.

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READER'S COMMENT:
"I used black eye peas for this recipe. I added some cooked chicken and a package of cream cheese to get the smooth texture and taste to balance the peas. Wonderful! "
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6 cups
Active Time: 10 minutes
Total Time:3 1/2-5 hours
Nutrition Profile
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |
View Our Nutrition Guidelines »
Ingredients
• 1 pound dried beans, such as cannellini beans, black beans, kidney beans, black-eyed peas, great northern beans or pinto beans
• 1 onion, chopped• 4 cloves garlic, minced
• 6 sprigs fresh thyme, or 1 teaspoon dried
• 1 bay leaf
• 5 cups boiling water
• 1/2 teaspoon salt
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Preparation
1. Soak beans in enough cold water to cover them by 2 inches for 6 hours or overnight. (Alternatively, use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat. Remove from heat and let stand for 1 hour.)
2. Drain thebeans and place them in a slow cooker. Add onion, garlic, thyme and bay leaf. Pour in boiling water. Cook, covered, on high until beans are tender, 2 to 3 1/2 hours. Add salt, cover, and cook for 15 minutes more.
Nutrition
Per cup: 260 calories; 1 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 48 g carbohydrates; 0 g added sugars; 15 g protein; 19 g fiber; 201 mg sodium; 726 mg potassium.Nutrition Bonus: Folate (61% daily value), Iron (25% dv), Magnesium (24% dv), Potassium (21% dv), Calcium (15% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 3 starch



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Salmon Salad Sandwich
Salmon salad served on tangy pumpernickel bread makes for an easy dinner—a double batch will give you lunch the next day.
Recipe: Salmon Salad Sandwich
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Fragrant Shredded Beef Stew
From EatingWell: February/March 2006
Your rating: None Average: 4.2 (57 votes)
This stewhas a simple list of ingredients, but plenty of great flavor thanks to flank steak, a cut that's known for it's excellent meaty flavor. The flank is also known for it's long grainy, and sometimes tough texture. In this stew the texture is a great asset—the meat shreds apart into tasty strips after it's cooked in the slow cooker.

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READER'S COMMENT:
"Thisis one of my favorite recipes from the site. It's the perfect fall/winter dish. Sadly, I rarely have leftover because my friends also really love this. I agree that it is delicious served with couscous. "

10 servings
Active Time: 25 minutes
Total Time: 8 1/2 hours
Nutrition Profile
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low sodium | Healthy weight...