Chipotle Chicken & Bean Quinoa Salad Cups with Cilantro Lime Vinaigrette

Preparation time: 25 minutes

Preparation time: 25 minutes

Ingredients

  • 1 can (15 ounces) READ 3 or 4 Bean Salad
  • 2 tablespoons freshly squeezed lime juice
  • 2 tablespoons canned chipotle in adobo, divided (1 tablespoon adobo sauce; 1 pepper, minced)
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon kosher salt (or to taste)
  • 1/8 teaspoon black pepper
  • 3 tablespoons olive oil
  • 1/4 cup finely chopped fresh cilantro
  • 1 1/2 cups cooked quinoa
  • 1 cup diced chicken, cooked (leftover or rotisserie)
  • 1/4 cup finely sliced green onions
  • 4 leaves Bibb lettuce

Directions

1. Drain bean salad; reserve 2 tablespoons liquid.

2. To prepare dressing, in small bowl whisk together reserved liquid, lime juice, 1 tablespoon adobo sauce, mustard, salt and pepper. Whisk in oil until completely combined. Stir in cilantro; set aside.

3. In medium bowl, combine bean salad, quinoa, chicken, onions and minced chipotle pepper. Add dressing; toss gently.

4. Divide bean salad mixture equally among lettuce cups.

Makes 4 servings.


Nutrition Information

Per serving (1/4 of recipe): 300 calories; 14 g protein; 28 g carbohydrate; 14 g fat; 390 mg sodium; 30 mg cholesterol; 4 g dietary fiber; 3 mg iron; 0.11 mg thiamin; 580 IU vitamin A; 7 mg vitamin C.


Posted on October 11, 2016 .

German Potato Salad Casserole

Preparation Time: 20 minutes, Baking Time: 15 minutes

Preparation Time: 20 minutes, Baking Time: 15 minutes

Ingredients

  • 1 pound ground beef (90% lean) or ground turkey
  • 1 cup chopped onion
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme leaves, crumbled
  • 1/2 teaspoon salt, optional
  • 1/2 teaspoon pepper
  • 1 can (15 ounces) READ German Potato Salad
  • 1 can (14.5 ounces) diced tomatoes, well drained
  • 1-1/2 cups shredded Swiss cheese, divided

Directions

Makes 4 servings.

  1. Preheat oven to 350F.
  2. Cook ground beef, onion, garlic and thyme in a large nonstick skillet over medium heat 8 to 10 minutes or until beef is no longer pink; drain. (Beef should be left in large crumbles.) Season with salt, if desired, and pepper.
  3. Stir in potato salad and tomatoes. Cook over medium heat until liquid is reduced and thickened, about 7 minutes, stirring occasionally. Stir in 1 cup cheese and spoon mixture into an ungreased 11-1/2 x 8 x 2-inch (2-quart) baking dish. Sprinkle remaining cheese on top and bake, uncovered, in preheated oven for 15 minutes or until bubbly. Remove from the oven and let stand 5 minutes before serving

 

Nutrition Information

Nutrition information per serving (using 90% lean ground beef): 476 calories; 
36 g protein; 33 g carbohydrate; 22 g fat; 682 mg sodium; 110 mg cholesterol; 
2 g dietary fiber; 3 mg iron; >1 mg thiamin; 933 IU Vitamin A; 15 mg Vitamin C.

 

Posted on June 6, 2016 .

Southwestern Bean & Pasta Soup


PREP TIME: 25 MINUTES   |    COOK TIME: 20 MINUTES

PREP TIME: 25 MINUTES   |    COOK TIME: 20 MINUTES


DIRECTIONS

INGREDIENTS

Makes 8 servings.

  1. Place contents of one can bean salad in blender or food processor. Process until partially pureed, with small chunks remaining. 
     
  2. Heat oil in large soup pot or Dutch oven over medium-high heat until hot. Add bell pepper and onions; cook and stir about 2 minutes to soften. Add jalapeno; cook and stir 1 minute. Add garlic; cook and stir 30 seconds. 
     
  3. Stir in pureed bean salad; add second can of bean salad and tomatoes. Add 3 cups of the broth and 1 cup water. Bring to boil; reduce heat and simmer, uncovered, 15 minutes. Add pasta; cook about 7 to 9 minutes or until pasta is al dente. Add additional broth as desired for consistency. Serve with toppings, as desired. 

 

  • 2 cans (15 ounces each) READ Southwestern Bean Salad
  • 1 tablespoon olive or canola oil
  • 3/4 cup chopped bell pepper
  • 1/2 cup sliced green onions
  • 1 small jalapeno, seeded and finely chopped
  • 1 large clove garlic, minced
  • 1 can (14.5 ounces) no-salt-added diced tomatoes
  • 1 carton (32 ounces) low sodium, reduced-fat vegetable or chicken broth, divided
  • 1/2 cup ditalini pasta, uncooked
  • Toppings: Sour cream, plain yogurt, chopped cilantro, avocado or tomatoes

 

Variations:

In Step 2, cook 1/2 pound lean ground beef, chicken or turkey breast in oil, stirring frequently until cooked through. Add pepper and onions and continue as recipe directs; add additional oil 1 teaspoon at a time if needed for cooking vegetables. 


NUTRITION INFORMATION

Per serving (1/8 of recipe): 180 calories; 6 g protein; 26 g carbohydrate; 5 g total fat; 530 mg sodium; 0 mg cholesterol; 6 g dietary fiber; 11 mg iron; 0.06 mg thiamin; 944 IU vitamin A; 13 mg vitamin C.

 


 
 

Posted on August 26, 2015 .

Quick Italian Bean Salad


PREP TIME: 10 MINUTES

PREP TIME: 10 MINUTES


DIRECTIONS

INGREDIENTS

Makes 1 serving.

  1. Drain salad cup. Place salad on plate or in shallow bowl.
     
  2. Top with tomatoes; sprinkle with Italian seasoning, if desired. Add chicken; toss to combine. Sprinkle with cheese and basil.
  • 1 single serve READ 3 Bean Salad Cup
  • 1/2 cup chopped fresh tomatoes
  • 1/4 teaspoon Italian seasoning, optional
  • 2 to 3 ounces cooked chicken (see note)
  • 1 tablespoon shredded Parmesan cheese
  • Fresh basil, thinly sliced

Note: For chicken, use refrigerated grilled chicken strips, leftover cooked chicken or rotisserie chicken torn into shreds or cut into strips or thin slices. Recipe can be doubled.

Variations:

  • Substitute cooked shrimp for chicken.
  • Use rosemary, oregano, chives, parsley or other favorite herbs in place of basil. 
  • Try other seasoning blends such as no-salt added, Mediterranean, etc. 
  • Sprinkle minced garlic over tomatoes. 

NUTRITION INFORMATION

Per serving: 200 calories; 20 g protein; 16 g carbohydrate; 6 g total fat; 300 mg sodium; 50 mg cholesterol; 3 g dietary fiber; 2 mg iron; 0.07 mg thiamin; 823 IU vitamin A; 16 mg vitamin C.


 
 

Posted on August 26, 2015 .

Kielbasa-Caraway German Potato Salad

Preparation time: 15 minutes, Cooking time: 5 minutes

Preparation time: 15 minutes, Cooking time: 5 minutes


Ingredients

  • 1 can (15ounces) READ German Potato Salad
  • 1/4 pound turkey (or other) kielbasa
  • 1/2 to 1 teaspoon caraway seeds
  • Ground black pepper
  • 2 tablespoons chopped fresh parsley

Directions

Makes 4 servings

1. Cut kielbasa into 1/4-inch thick diagonal slices. Place in large skillet. Cook over medium to medium-low heat about 5 minutes or until lightly browned. Remove from heat.

2. Stir in potato salad and caraway seeds. Add black pepper as desired. Stir in parsley.

 

Variation: Stir in coarsely chopped kale or spinach along with parsley.


Nutrition Information

Per serving (1/4 of recipe): 210 calories; 5 g protein; 25 g carbohydrate; 10 g fat;  830 mg sodium; 25 mg cholesterol; 0 g dietary fiber; 0.43 mg iron; 0.04 mg thiamin; 168.04 IU vitamin A; 9.08 mg vitamin C.



Posted on June 3, 2014 .

Southwestern Bean & Quinoa Salad with Cilantro-Lime Dressing

Preparation Time: 25 minutes

Preparation Time: 25 minutes


Ingredients

  • 1 can (15 ounces) READ Southwestern Bean Salad 
  • 1/2 cup red cherry tomatoes, halved
  • 1/2 cup yellow cherry tomatoes, halved
  • 1/2 cup chopped tomatillos
  • 1/2 cup thin bell pepper strips
  • 2 cups cooked quinoa

Dressing:

  • 1-1/2 tablespoons canola oil
  • 1 tablespoon fresh lime juice
  • 1/2 teaspoon shredded lime peel
  • 1/8 teaspoon cayenne pepper (or to taste)
  • 1/4 cup chopped cilantro

Directions

Makes 4 servings

1. Drain bean salad. Discard liquid or save for another use.

2. In large bowl, combine bean salad, tomatoes, tomatillos and bell pepper.

3. For dressing, whisk together oil, lime juice, peel and cayenne. Stir in cilantro. Toss with quinoa. Add to bean salad mixture; toss lightly to combine. Serve at room temperature or chilled.

 


Nutrition Information

Per serving (1/4 of recipe): 250 calories; 8 g protein; 35 g carbohydrate; 10 g fat;  210 mg sodium;  0 mg cholesterol; 7 g dietary fiber; 8.98 mg iron; 0.12 mg thiamin; 781.13 IU vitamin A; 20.44 mg vitamin C.



Posted on June 3, 2014 .

Mediterranean Bean & Pita-Wiches

Preparation time: 30 minutes 

Preparation time: 30 minutes 


Ingredients

  • 1 can (15 ounces) READ 3 or 4 Bean Salad
  • 1/2 cup crumbled feta cheese
  • 1/2 cup chopped tomatoes
  • 1/2 cup baby spinach, coarsely chopped
  • 1/4 cup sliced celery
  • 1/4 cup sliced pitted black or kalamata olives
  • 2 tablespoons chopped fresh oregano or basil
  • 6 whole grain pita pocket halves

  Dressing:

  • 2 tablespoons reserved bean liquid
  • 2 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 1 clove garlic, minced
  • Coarsely ground black pepper

Directions

Makes 6 servings

1. Drain bean salad; reserve 2 tablespoons liquid.

2. In large bowl, toss together bean salad and next 6 ingredients.

3. For dressing, whisk ingredients together. Add dressing to bean mixture; toss. Fill pita pocket halves with bean mixture. 

 


Nutrition Information

Per serving (1/6 of recipe): 290 calories; 9 g protein; 45 g carbohydrate; 9 g fat;  575 mg sodium; 10 mg cholesterol; 6 g dietary fiber; 2.94 mg iron; 0.25 mg thiamin; 671.31 IU vitamin A; 7.18 mg vitamin C.



Posted on June 3, 2014 .

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Posted on February 14, 2014 .

Steak & Potato Salad Skillet

Preparation Time: 15 minutes, Cooking Time: 12 minutes


Ingredients

  • 1  pound beef top sirloin steak, 1 inch thick, trimmed 
  • 1-1/2  teaspoons lemon pepper
  • 2 cloves garlic, finely chopped
  • 4  teaspoons olive oil, divided
  • 1 small onion, cut into thin wedges
  • 1 can (15 ounces) READ German potato salad
  • 1 cup cherry or grape tomatoes, halved
  • 1 cup frozen peas, thawed
  • 1/2 cup sour cream
  • 2 tablespoons chopped fresh basil
  • Salt and black pepper, to taste

Directions

Makes 4 servings.

  1. Cut beef steak lengthwise in half, then crosswise into 1/8-inch slices.  Toss with lemon pepper and garlic to coat evenly.  Heat 2 teaspoons oil in large (12-inch) nonstick skillet over medium-high heat; add half the beef and stir-fry 2 minutes, or until outside of beef is no longer pink.  Remove and set aside.  Repeat with remaining beef mixture, adding 1 teaspoon more oil, if necessary.  Remove beef and reserve.
     
  2. Heat remaining oil in same skillet over medium heat.  Add onion and cook, stirring often, 5 to 7 minutes until softened.  Stir in potato salad.  Return beef to skillet; stir in tomatoes, peas, sour cream and basil; cook until heated through, about 1 minute.  Season with salt and pepper. 

Ground Beef & Potato Skillet Variation: 

Substitute 1 pound lean ground beef for the steak.  Omit olive oil.  Brown ground beef, onion and garlic in large nonstick skillet over medium heat until beef is no longer pink,   8 to 10 minutes; drain.  Season with lemon pepper.  Stir in potato salad.  Stir in tomatoes, peas, sour cream and basil; cook until heated through.  Season with salt and pepper


Nutrition Information 

Per serving (1/4 of recipe): 394 calories; 34g carbohydrate; 26g protein;  17g fat; 762mg sodium;  76mg cholesterol; 3g dietary fiber; 3mg iron;  0.2mg thiamin;  1442IU Vitamin A;  8mg Vitamin C.



Posted on January 27, 2014 .

Southwestern Marinated Chicken with Bean Salad

Preparation Time: 20 minutes, Marinating Time: 1 hour up to 6 hours, Grilling Time: 12 minutes


Ingredients

  • 1 can (15 ounces) READ Southwestern Bean Salad
  • 2 tablespoons fresh lime juice
  • 2 large cloves garlic, minced
  • 2 teaspoons vegetable oil
  • 1 teaspoon lime zest
  • 1/2 teaspoon salt, optional
  • 1/2 teaspoon coarsely ground black pepper
  • 1/4 teaspoon crushed red pepper flakes, optional
  • 4 boneless, skinless chicken breast halves
  • Bean Salad (see recipe below)
  • Chopped fresh cilantro

Directions

Makes 4 servings.

  1. Drain bean salad. Place bean salad in large bowl; reserve. Place liquid in medium bowl. For marinade, stir together bean liquid, lime juice, garlic, oil, zest, salt, if desired, black pepper, and red pepper, if desired.
     
  2. Place chicken in large food-safe plastic bag or place in single layer in glass dish. Add marinade; coat chicken well. Close bag or cover dish. Marinate, refrigerated, 1 hour up to 6 hours.
     
  3. Remove chicken from marinade. Place on grill over medium coals or medium setting on gas grill. Grill about 12 to 15 minutes, turning once, or, broil in oven 5 to 6 inches from heat about 6 minutes per side, or until chicken is cooked through. Serve with Bean Salad. May be served immediately after cooking or chilled. Sprinkle with cilantro just before serving.


Nutrition Information

Per serving of chicken only (1/4 of recipe): 167 calories; 27 g protein; 1 g carbohydrate; 5 g fat; 117 mg sodium; 73 mg cholesterol; 0 g dietary fiber; 1 mg iron; 0.07 mg thiamin; 23 IU vitamin A; 2 mg vitamin C.


Bean Salad

Preparation Time: 10 minutes

Ingredients

  • Reserved Southwestern Bean Salad
  • 1 large tomato, coarsely chopped
  • 1/2 cup chopped fresh cilantro

Directions

Makes 4 servings.

  1. In large bowl, combine bean salad, tomato and cilantro. Toss gently. Serve at room temperature or chilled.


Nutriton Information

Per serving of Bean Salad (1/4 of recipe): 120 calories; 5 g protein; 18 g carbohydrate; 4 g fat; 299 mg sodium; 0 mg cholesterol; 5 g dietary fiber; 11 mg iron; 0.02 mg thiamin; 992 IU vitamin A; 8 mg vitamin C.



Posted on January 27, 2014 .

Southwestern Bean Salad Stuffed Peppers

Preparation Time: 20 minutes, Baking Time: 25 minutes


Ingredients

  • 1 can (15 ounces) READ Southwestern Bean Salad
  • 1 teaspoon ground cumin
  • 1 small jalapeño pepper, minced, optional
  • 1/2 pound ground lean beef (90% lean)
  • 1/2 cup chopped onion
  • 3 large bell peppers, any color or a combination
  • 1 cup crushed tortilla chips
  • 1 cup shredded Mexican cheese blend, divided
  • 1/4 cup crushed tortilla chips, optional

Directions

Makes 6 servings.

  1. Drain bean salad; discard liquid. With fork, mash half of beans until chunky. Combine with remaining beans. Stir in cumin and jalapeño, if desired; set aside.
     
  2. In medium skillet over medium-high heat, cook ground beef and onion 8 to 10 minutes, until ground beef is completely cooked, stirring frequently.
     
  3. Meanwhile, cut bell peppers lengthwise in half. Remove membranes and seeds. Line baking pan with aluminum foil. Spray with nonstick cooking spray (or brush lightly with vegetable oil).
     
  4. Combine ground beef-onion mixture with bean mixture. Stir in tortilla chips and 1/2 cup cheese. Divide evenly among peppers. Arrange peppers cut side up in prepared pan; peppers should fit snugly in pan. Top with 1/4 cup crushed tortilla chips, if desired. Bake, covered, in preheated 350°F oven 25 minutes or until peppers are tender and filling is heated through. Sprinkle with 1/2 cup remaining cheese and bake, uncovered, until cheese melts.

Variation:  Ground chicken or turkey breast may be substituted for ground beef. Add 2 teaspoons vegetable oil to skillet and heat until hot before adding ground chicken or turkey and onion to skillet.


Nutrition Information

Per serving (1/6 of recipe): 252 calories; 15 g protein; 20 g carbohydrate; 13 g fat; 367 mg sodium; 41 mg cholesterol; 5 g dietary fiber;  9 mg iron; 0.07 mg thiamin; 708 IU vitamin A; 34 mg vitamin C.



Posted on January 27, 2014 .

Southwestern Bean Mexican Pizza

Preparation Time: 15 minutes, Baking Time: 10 minutes


Ingredients

  • 2 cans (15 ounces each) READ Southwestern Bean Salad
  • 1 pre-baked pizza crust (10 to 12-inch diameter)
  • 4 slices bacon, cooked crisp and crumbled (about 1/4 cup crumbled)
  • 1/2 to 3/4 cup thin bell pepper strips (1/4-inch thick), any color or combination
  • 3/4 cup shredded Mexican cheese blend, Monterey Jack or Cheddar cheese
  • 1/4 cup chopped fresh cilantro
  • Chopped avocado, optional
  • Sour cream, optional

Directions

Makes 8 to 10 servings.

  1. Drain bean salads. Place half of beans in bowl of food processor; process until pureed but chunky.
     
  2. Spread puree evenly over pizza crust. Spoon remaining drained beans over puree. Sprinkle with bacon and bell pepper, then cheese.
     
  3. Bake as directed on pizza crust package until heated through and cheese is melted, about 10 to 12 minutes.
     
  4. Sprinkle with chopped cilantro. Serve with avocado and sour cream, if desired.


Nutrition Information

Per serving (1/8 of recipe): 276 calories; 11 g protein; 35 g carbohydrate; 10 g fat; 648 mg sodium; 14 mg cholesterol; 5 g dietary fiber;  11 mg iron; 0.02 mg thiamin; 575 IU vitamin A; 7 mg vitamin C.



Posted on January 27, 2014 .

Salsa Verde Bean Enchiladas

Preparation Time: 20 minutes, Baking Time: 40 minutes, Standing Time: 10 minutes


Ingredients

  • 2 cans (15 ounces each) READ Southwestern Bean Salad
  • 1 teaspoon ground cumin
  • 12 soft corn or flour tortillas (6 to 8 inch diameter)
  • 2 cups prepared salsa verde
  • 1-1/2 cups shredded Mexican cheese blend
  • sour cream, chopped avocado, fresh chopped cilantro, lime wedges, optional

Directions

Makes 6 servings.

  1. Drain 1 can of salad; discard liquid. Place in food processor. Process until pureed but still slightly chunky.
     
  2. In large bowl, stir together pureed salad, second can of salad with liquid, and ground cumin. Spoon mixture evenly down center of tortillas. Roll up and place seam-side down in 13x9-inch baking dish sprayed with nonstick cooking spray.
     
  3. Pour salsa verde evenly over enchiladas. Top with cheese. Cover with foil. Bake at 350°F 30 minutes. Remove foil; continue baking 10 to 15 minutes until beginning to brown around edges. Let stand about 10 minutes before serving with optional toppings, if desired.


Nutrition Information

Per serving (1/6 of recipe): 418 calories; 15 g protein; 53 g carbohydrate; 16 g fat; 1438 mg sodium; 27 mg cholesterol; 9 g dietary fiber;  15 mg iron; 0.06 mg thiamin; 1224 IU vitamin A; 3 mg vitamin C.



Posted on January 27, 2014 .

Quick Sausage & German Potato Salad Skillet

Preparation Time: 10 minutes, Cooking Time: 10 minutes 


Ingredients

  • 2 teaspoons olive or vegetable oil
  • 1 medium red or yellow onion, cut into 1/2-inch thick wedges
  • 1 cup chopped red bell pepper
  • 3/4 pound pre-cooked smoked chicken or turkey sausage links*
  • 1 can (15 ounces) READ German Potato Salad
  • 1/4 teaspoon cracked black pepper
  • Chopped parsley, optional

Directions

Makes 4 servings.

  1. Heat oil in large skillet over medium heat until hot. Add onion and bell pepper. Cook and stir 1 minute. Add sausages; continue cooking 5 minutes until browned and heated through, turning occasionally. Remove sausages from skillet.

  2. Add potato salad and black pepper to skillet. Stir to combine with onion mixture. Return sausages to skillet. Cook 2 to 3 minutes to heat through. Sprinkle with parsley, if desired.

*Other smoked sausage such as Polish or kielbasa can be substituted.


Nutrition Information

Per serving (1/4 of recipe): 333 calories; 25 g protein; 30 g carbohydrate; 13 g fat; 1123 mg sodium; 83 mg cholesterol; 1 g dietary fiber;  2 mg iron; 0.03 mg thiamin; 1354 IU vitamin A; 26 mg vitamin C.


How-to Video



Posted on January 27, 2014 .

Potato, Turkey & Veggie Casserole

Preparation Time: 15 minutes, Baking Time: 30 minutes


Ingredients

  • 1 tablespoon plus 1 teaspoon olive oil
  • 3/4 pound extra lean ground turkey breast
  • 1/2 teaspoon each dried thyme leaves, garlic powder, ground black pepper
  • 1/2 teaspoon salt, optional
  • 1 can (15 ounces) READ German Potato Salad
  • 1/2 cup light sour cream
  • 2 cups frozen or canned mixed vegetables (thaw if frozen; drain if canned)
  • 1/2 cup bread crumbs

Directions

Makes 6 servings.

  1. Heat oven to 350°F. Heat 1 tablespoon oil in large nonstick skillet over medium heat. Add turkey and seasonings. Cook 5 to 7 minutes, until cooked through, stirring occasionally and breaking turkey into large crumbles.
     
  2. Stir in potato salad and sour cream. Add vegetables; stir to combine. Spoon in 2-quart casserole dish sprayed with nonstick cooking spray.
     
  3. Toss together bread crumbs and remaining 1 teaspoon oil. Sprinkle over casserole. Bake 30 minutes or until bubbly and heated through.


Nutrition Information

Per serving (1/6 of recipe): 259 calories; 18 g protein; 31 g carbohydrate;  8 g fat;  491 mg sodium;  38 mg cholesterol;  3 g dietary fiber;  2 mg iron; 0.10 mg thiamin;  2830 IU vitamin A;  7 mg vitamin C.



Posted on January 27, 2014 .

German Potato Salad Casserole


Ingredients

  • 1 pound ground beef (90% lean) or ground turkey
  • 1 cup chopped onion
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme leaves, crumbled
  • 1/2 teaspoon salt, optional
  • 1/2 teaspoon pepper
  • 1 can (15 ounces) READ German Potato Salad
  • 1 can (14.5 ounces) diced tomatoes, well drained
  • 1-1/2 cups shredded Swiss cheese, divided

Directions

Makes 4 servings.

  1. Preheat oven to 350°F.
     
  2. Cook ground beef, onion, garlic and thyme in a large nonstick skillet over medium heat 8 to 10 minutes or until beef is no longer pink; drain. (Beef should be left in large crumbles.) Season with salt, if desired, and pepper.
     
  3. Stir in potato salad and tomatoes. Cook over medium heat until liquid is reduced and thickened, about 7 minutes, stirring occasionally. Stir in 1 cup cheese and spoon mixture into an ungreased 11-1/2 x 8 x 2-inch (2-quart) baking dish. Sprinkle remaining cheese on top and bake, uncovered, in preheated oven for 15 minutes or until bubbly. Remove from the oven and let stand 5 minutes before serving.


Nutrition Information

Per serving (using 90% lean ground beef): 476 calories; 36 g protein; 33 g carbohydrate; 22 g fat; 682 mg sodium; 110 mg cholesterol; 2 g dietary fiber; 3 mg iron; >1 mg thiamin; 933 IU Vitamin A; 15 mg Vitamin C.



Posted on January 27, 2014 .

Southwestern Bean Salsa

Preparation Time: 15 minutes


Ingredients

  • 1 can (15 ounces) READ Southwestern Bean Salad, drained but not rinsed (some liquid should remain)
  • 1 medium tomato, chopped
  • 1 small avocado, chopped
  • 1 small jalapeno, minced
  • 1 tablespoon lime juice
  • 1/4 cup queso fresco crumbled cheese
  • Tortilla chips, sliced jicama, pita chips, vegetables

Directions

Makes 3 cups, about 2 tablespoons per serving.

  1. Place all ingredients, except cheese, in medium bowl. Stir gently to combine.
     
  2. Transfer to serving bowl/dish. Sprinkle with cheese. Serve with chips and vegetables, as desired.


Nutrition Information

Per serving (2 tablespoons): 30 calories; less than 1 g protein; 3 g carbohydrate; 1.5 g fat; 45 mg sodium; 0 mg cholesterol; less than 1 g dietary fiber;  1.5 mg iron; 0 mg thiamin; 90 IU vitamin A; 2 mg vitamin C.



Posted on January 27, 2014 .

Tossed Bean Salad with Lemon Vinaigrette

Preparation Time: 15 minutes


Ingredients

  • 1 can (15 ounces) READ 3 or 4 Bean Salad
  • 2 tablespoons lemon juice or white wine vinegar
  • 2 tablespoons olive oil
  • Coarsely ground black pepper
  • 1 package (about 10 ounces) mixed salad greens with carrots
  • 4 slices bacon, cooked crisp and crumbled, about 1/4 cup, optional
  • Shaved Parmesan or Asiago cheese, optional

Directions

Makes 4 servings.

  1. Drain bean salad well; reserve 1/2 cup liquid in small bowl. For dressing, whisk together bean liquid and lemon juice, then whisk in oil. Add pepper, as desired.

  2. Place salad greens in bowl. Add bean salad and bacon. Add dressing, as desired. Toss gently to coat. Arrange on platter; top with shaved cheese, if desired.

Variation:  Top salad with sliced grilled chicken, then top with cheese.


Nutrition Information

Per serving (1/4 of recipe): 153 calories; 2 g protein; 20 g carbohydrate; 7 g fat; 389 mg sodium; 0 mg cholesterol; 4 g dietary fiber;  2 mg iron; 0 mg thiamin; 4587 IU vitamin A; 22 mg vitamin C.



Posted on January 27, 2014 .

Three Bean Salad Provencal

Preparation Time: 20 minutes


Ingredients

  • 1 can (15 ounces) READ 3 or 4 Bean Salad
  • 1 jar (6 to 6.5 ounces) marinated artichoke heart quarters, drained and cut in half
  • 3/4 cup halved grape tomatoes
  • 1/2 cup pitted kalamata olives
  • 1/4 cup snipped chives
  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon chopped fresh basil
  • 1/4 cup white wine vinegar
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons olive oil
  • Fresh basil, as garnish

Directions

Makes about 4 cups (serving size 1/2 cup).

  1. Drain bean salad, reserving 2 tablespoons liquid. In medium bowl, combine drained bean salad, artichokes, tomatoes, olives, chives, thyme and basil.
     
  2. In small bowl, whisk together reserved bean salad liquid, vinegar and pepper.  Gradually whisk in olive oil. Pour dressing over vegetable mixture; mix well.  Cover and refrigerate until ready to serve. Stir well before serving. Garnish with basil.


Nutrition Information

Per serving (1/2 cup): 187 calories; 3 g protein; 23 g carbohydrate;  10 g fat;  641 mg sodium;  0 mg cholesterol;  4 g dietary fiber;  2 mg iron; 622 IU vitamin A; 13 mg vitamin C.



Posted on January 27, 2014 .

Tex-Mex Layered Bean Salad

Preparation Time: 20 minutes, Chilling Time: up to 8 hours


Ingredients

  • 1 large red or yellow bell pepper, seeded and chopped
  • 1/3 cup chopped red onion
  • 1 bag (16 ounces) iceberg lettuce, carrot and cabbage salad mix
  • 1 cup shredded Mexican cheese blend
  • 2 cans (15 ounces each) READ 3 or 4 Bean Salad, drained
  • 1/2 cup low-fat mayonnaise
  • 1/2 cup low-fat sour cream
  • 2 tablespoons finely chopped chipotle peppers in adobo sauce
  • 1/2 cup crumbled tortilla chips, optional
  • 1 small avocado, sliced, optional

Directions

Makes 8 to 10 servings (about 12 cups).

  1. In a 3-1/2 quart salad bowl or soufflé dish (preferably straight-sided) layer salad as follows:  bell pepper, onion, lettuce, cheese and bean salad.
     
  2. Mix together the mayonnaise, sour cream and chipotle pepper. Spread over top of salad. Cover and refrigerate up to 8 hours.
     
  3. Just before serving, sprinkle top with chips and sliced avocado, if desired. Toss to serve.


Nutrition Information

Per serving (1/8 servings):  195 calories; 5 g protein; 18 g carbohydrate; 11 g fat; 476 mg sodium; 26 mg cholesterol; 3 g dietary fiber; 1 mg iron; 149 mg potassium; 3584 IU Vitamin A; 149 mg calcium.



Posted on January 27, 2014 .