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Calico Beans
Courtesy of the Polyp Prevention Study
sponsored by the NCI
- 1/2 pounds ground turkey
- 1 C onion, chopped
- 1/2 C catsup
- 1/2 C brown sugar, packed
- 1 tsp dried or 1 tablespoon undrained
prepared mustard
- 2 tsp apple cider vinegar
- 1 tsp salt (optional)
- 1 15 oz can kidney beans, rinsed
and drained
- 1 15 oz can butter or lima beans,
rinsed and drained
- 1 15 oz can vegetarian baked beans
in tomato sauce, undrained
- Brown meat and onion. Drain thoroughly.
In a large bowl, combine catsup, brown sugar, mustard,
vinegar, and salt. Mix until well blended. Add kidney,
butter or lima, and vegetarian baked beans, browned
meat, and onions. Mix well. Place in a Dutch oven,
cover, and bake at 350 degrees for 60 minutes; or
place in crock-pot and cook on low for 6 hours.
Yield: 6 cupss
Per 1/2 cup:
2 grams fat
2 serving fruit/vegetable
6 grams fiber
182 calories
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Vegetarian Chili
Courtesy of the Polyp Prevention Study
sponsored by the NCI
- 2 C dried kidney or pinto beans*
- 4 C chopped onion
- 2 C chopped green peppers
- 1/2 C chopped carrot
- 1 1/4 C chopped celery
- 3 cloves garlic, minced
- 1 Tbsp oil
- 1 tsp basil
- 1 tsp oregano
- 1 quart canned tomatoes, chopped
- 2 Tbsp raisins (or 1 tablespoon
molasses)
- 1 tsp salt
- 1 tsp cumin
- 1 Tbsp chili powder
- 1/4 tsp black pepper
- 1 bay leaf
- 1 Tbsp red wine vinegar
Wash beans and soak in
water overnight. In 4-quart saucepan, cover beans with
water and simmer 3 hours or until beans are tender. Drain
beans, reserving liquid. Add water or tomato juice, if
necessary, to measure 2 1/2 cups. Set aside. In a 4-quart
saucepan, sauté onions, peppers, carrots, celery,
and garlic in oil. Add basil and oregano and continue
to cook 2 minutes longer. Stir in tomatoes, raisins, salt,
cumin, chili powder, pepper, bay leaf, cooked beans, and
reserved bean liquid. Simmer 1 hour, stirring occasionally.
Add vinegar and continue to simmer 10 minutes longer.
Remove the bay leaf before serving.
*Note: 5 cups canned kidney or pinto beans may be used
in place of dried beans, omitting steps 1 and 2. Add water
or tomato sauce to bean liquid to measure 2 1/2 cups.
Yield: 12 cups
Per cup:
2 grams fat
2 servings fruit/vegetables
7 grams fiber
147 calories
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