Beans and Grains Recipes

1 pound skinless boneless chicken breasts — cooked
1 cup green bell peppers — sliced
1 cup red onion — sliced
1 teaspoon chili powder
1 teaspoon olive oil
8 flour tortillas
2 cups black beans, cooked
1 1/2 cups shredded lowfat cheddar cheese — or Jack
salsa — optional nonfat sour cream — optional cilantro — optional
Heat oven to 375F. Cut chicken into 1/2-inch slices. In a nonstick skillet over medium heat, saute peppers, onions and chili powder in hot oil until vegetables are slightly softened, about 3 minutes. Remove from heat. Place 4 tortillas on a large baking sheet. Evenly spread beans over tortillas. Top with pepper mixture, chicken and cheese. Top each with remaining tortillas and press down lightly. Bake until heated through and cheese is melted, about 15 minutes. Cut each quesadilla into quarters and serve with salsa, sour cream and cilantro. Per 1/2 quesadilla 341 calories, 9.1 g fat (24%) 56 mg cholesterol, 450 mg sodium, 4.2 g dietary fiber
Variation ^ Substitute chili beans for black ones, and use 1/2 cup each of green and red bell peppers instead of all green.
(c) 1996 Rodale Press Prevention’s (Quarterly) Guide to Low-Fat, High Flavor Cooking. [mc-recipe: patH 23 Sep 96]

1 t Margarine — * see note
1 md Onion — finely chopped
1 lg Garlic clove — minced
1 lg Celery stalk — diced
4 1/2 c Chicken stock — defatted
3/4 c Skinless boneless chicken br
1 cn Green chiles — ** see note
1 1/2 c Cauliflower flowerets — chopp
1 c Kidney beans, canned — draine
2 tb Cornstarch
1 c Cheddar cheese, lowfat — grat
1/4 c Cold water

Recipe by: Skinny Soups In a medium sized saucepan melt margarine over medium heat. Add onion, gar Add remaining broth, cooked chicken, chilies, cauliflower, and kidney beans Meanwhile, in a small bowl or cup, combine cornstarch and water. Add mixtu In 2 or 3 batches, add cheese to soup, stirring well after each batch. Sti Keeps in refrigerator 1-2 days.

4 To 5 Chicken Breasts — (or
-thighs or a mixt 1 sm Onion — chopped
1 To 2 Bay Leaves
1 t Cumin
1 t Chili Powder
1/8 ts Red Pepper
1/8 ts White Pepper
1/8 ts Black Pepper — freshly
Ground Chicken Stock — or broth 1 Red Onion — chopped
1 To 2 Jalepenos, Seeded
-diced fine 1/4 To 1/2 Cup Chopped Cilantro
Grated Colby-Jack Cheese Fat Free Sour Cream 2 cn Pinto Beans — drained and
Rinsed Salsa Lettuce Chopped Tomatoes Chopped Burrito-Sized Flour Tortillas
Place chicken, onion, bay leaves, spices in a pot and cover with chicken stock. Bring to a boil, cover, reduce heat and simmer until the chicken is done. Remove the chicken, let cool and shred. Strain the broth and save. Drain, rinse and drain the pinto beans. Place the pinto beans in a food processor and process until smooth, adding a couple of tablespoons of either salsa or chicken broth or sour cream if too thick. In a bowl, combine the chiken and beans, again adding salsa or the chicken stock until the filling mixture is moist enough to stick together. (If you get it too wet, add more processed beans. Add the chopped red onion, the jalepeno pepper, the chopped cilantro and mix. Take a large flour tortilla and spread with a little bit of the fat free sour cream and some grated cheese. Add a couple of tablespoons of the filling on one end and fold the sides over and then roll up. You can use a toothpick to keep it rolled up or place it end side down to keep it from unrolling. Either bake in a hot (450-degree) oven until brown and crunchy or microwave until hot. Serve toped with lettuce, tomatoes, red onion, fatfree sour cream, grated cheese, salsa and jalepenos. Recipe By : George McTyre <MCTYREG@baylor.edu>

2 large chicken breasts — cooked and diced
28 ounces Bush’s Baked Beans
1 1/3 cups hot or mild picante sauce — divided
10 7-inch corn or flour tortillas
1 cup shredded cheese

Combine chicken, 1/3 cup picante sauce, and baked beans. Evenly spoon chicken mixture into center of each tortilla; roll and place seam side down in a 3-quart shallow baking dish. Spread with remaining picante sauce. Cover and bake at 350° for 25 minutes. Uncover, sprinkle with cheese and continue baking 5 minutes or until cheese melts. Serves 4.

Cheap, easy, doubles or triples well, freezes badly, but can be made ahead and lasts several days in the fridge.