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Bean Salad Tex-Mex Style

posted in Soups, Salads, Sides and Sauces, Vegetarian by Kathy Maister
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This cold bean salad tastes as good as it looks!

The ingredient list, may look kind of long at first glance, but chances are you just might have most of the ingredients for the dressing already in your cupboard! (Olive oil, red wine vinegar, lemon juice, sugar, salt, garlic, cumin, and black pepper)

Dressing Ingredients

That just leaves buying the canned beans and corn, bell peppers, and red onion.

Start by rinsing and draining all the beans and the canned corn in a colander.

Then chop the red and green bell peppers, and mince the red onion. (My Vegetable and Dip video will show you how to cut and clean the peppers. Once they are cut into strips, it is just a matter of then lining them up and chopping them up.

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Mix together the beans, corn, chopped peppers, and minced onions in a large bowl.

Now for the dressing:

In a medium bowl, whisk together:

Notice how I used one measuring cup to measure both the oil and vinegar together. Saves on clean-up!

Be sure to use fresh lemon juice.

You will only need about 1 teaspoon of fresh crushed garlic.

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Garlic – Sliced, Minced, and Crushed

The photo below shows all the dressing ingredients whisked together. Feel free to add a few drops of hot sauce if you like.

Now pour the dressing over the bean mixture.

Mix everything together.

Cilantro is another optional ingredient, often found in Tex-Mex dishes. If you like cilantro, add 1/4 cup – minced to the salad. (You can wash and chop it as you would parsley.) Cilantro has a very distinctive flavor and aroma which people either love or hate! 1/4 cup of chopped cilantro is just enough. A great substitution for cilantro is actually a combination of parsley and mint.

Parsley, Cilantro, and Mint

You may be thinking there is way too much dressing for this salad.

However, the bean salad needs to marinate in the dressing for a couple of hours (in the refrigerator) for all the flavors to meld together. Be sure to cover this salad with plastic wrap and let it chill completely before serving. If there are any leftovers, drain off the excess dressing and store the bean salad in the refrigerator. It will keep for about two days!

Enjoy!

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Baked Potato with Salsa

posted in Lunch, Vegetarian by Kathy Maister
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Baked potatoes are a quick and satisfying “comfort food” that CAN be healthy as well. Mary’s comment in “Cooking Potatoes in the Microwave” got me thinking about one of my favorite ways to eat baked potatoes.

In restaurants, you are often offered butter, sour cream, and bacon to go with your baked potato, and, of course, you can make them this way at home as a wonderful occasional splurge. But in my household, non-fat plain yogurt is more the norm. You get a similar “mouth sensation” without quite so many calories.

I bake the potato in the microwave, and carefully remove the hot potato from the oven. With a sharp knife, make a shallow slice down the length of the potato and then I give it a bash.

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This breaks up the fibers and makes it all easier to spoon out or eat with your fork. (Note: Be sure you put a clean cloth or paper towel between your fist and the hot potato or you will get burnt).

Now give it a squeeze and the potato should be nice and fluffy.

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From there, I add a small sprinkle of salt and several twists from the pepper grinder.

Sometimes I then add about 1/3 cup of salsa. If you haven’t tried salsa on your baked potato, you don’t know what you are missing. There are so many really great flavors of salsa; you really can’t go wrong with any of them! It’s not necessary to heat the salsa. The potato is so hot the salsa will actually cool it down to the perfect temperature!

I then top it with about 1/3 cup of plain yogurt. If I have green onions in the house, chop them up and add them too. It looks great, and the flavor is fantastic!

When cutting green onions, remember the white part is much stronger than the green part!

What’s your favorite baked potato topping?

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Beef with Bow Ties and Beans

posted in Main Dishes by Kathy Maister
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This is one of those meals where everything gets cooked in the same pot. So get out your largest non-stick frying pan and lets startcooking!

This recipe is from my friend Cristen Jones, a registered dietitian from the Boston area.  I’ve adapted the recipe just a bit for the startcooking crowd.

You will need the following ingredients:

  • 1 pound of ground beef
  • 1 cup of chopped onion
  • 1 can (15 ounces) of Great Northern beans, rinsed and drained
  • 1 can (15 ounces) of diced tomatoes, undrained
  • 2 cups of beef broth
  • 2 cups of bow tie pasta
  • 1/2 teaspoon of salt
  • 1/2 teaspoon of dried garlic powder
  • 1 teaspoon of dried oregano
  • 1 teaspoon of dried basil
  • 2 cups of broccoli

The beef, onion and broccoli are the only fresh ingredients you need for this recipe. Buy the rest of the ingredients in advance and just stick them in your food cupboard. Then when you are stuck thinking about what to make for dinner, you can have that “Ah Ha” moment and just pick up some ground beef, broccoli, and an onion!

Get all your ingredients prepared and measured in advance.

1. Rinse and drain the beans

2. Chop the onion

3. Wash and cut the broccoli into bite size pieces also known as florets

4. Measure out the spices

5. Reconstitute the bullion cubes-you will need 2 cups of broth

With the stove set to medium, add the beef and the onions to the pan. (If you froze your ground beef when you got home from the grocery store, you can defrost the beef really quickly in the microwave.)

Brown the meat until the beef is no longer pink-about 6-8 minutes.

Be sure to drain off any excess fat. I used VERY lean beef for this recipe so there really was very little fat to drain off.

Add the rest of the ingredients EXCEPT the broccoli.

Mix everything together.

Cover the pot and turn the heat up to medium high. Bring it to a boil and then turn the heat down to simmer. And cover the pot.

Simmer everything for about 10-12 minutes.

Lay the broccoli on top and re-cover the pot.

In about 3-5 minutes your broccoli will be nice and tender. Be sure not to over cook the broccoli as it will turn a nasty shade of green if you do!

Give it a taste. You may want to add more salt and some freshly ground pepper. You could also add some freshly grated Parmesan cheese if you like.

As this dish sits, almost all of the liquid gets absorbed.

If you are making recipe the day before you plan on eating it, be sure to steam the broccoli just before you serve it.

Enjoy!

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