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  • The Low Fat Chick 12:06 am on October 14, 2012 Permalink | Reply
    Tags: beans, , chorizo, ,   

    Spicy Chorizo Chili 

    Since I moved from the south to Stamford, CT, the weather is a little different. It is now officially fall and the crisp weather has arrived.  I do not remember wearing a coat so soon when in Georgia, but the mornings here are quite chilly, so I have already been wearing a coat.  When the weather gets chilly, I tend to get in the mood for chili.  This is my own recipe for chili, which I had tweaked for over a year, and finally believe I have developed the perfect recipe. The chili is spicy and since I am addicted to spicy foods, I cannot get enough. This dish keeps me warm and puts me in a cozy mood, which is why I so love this recipe. Don’t forget the sour cream and chives to balance the spice.


    6 oz pork chorizo, case removed, crumbled
    1 small onion, chopped
    1 1/2 Tbsp garlic, minced
    1 28 oz can diced tomatoes
    2 celery stalks, finely chopped
    1 green bell pepper, chopped
    1 Tbsp red hot chili pepper, finely diced
    2 16 oz cans kidney beans, reduced sodium, drained
    1/2 cup dry red wine
    1 Tbsp Worcestershire sauce
    1 pinch salt
    2 Tbsp chili powder
    1/2 Tbsp dried oregano
    2 tsp cumin
    1 tsp cayenne pepper
    1 tsp paprika
    8 oz sour cream, fat free
    2 Tbsp chives, finely chopped


    Heat a skillet on medium-high heat. Sauté chorizo, onion and garlic till chorizo is brown and onion is soft. 3-5 minutes.

    Add chorizo mixture to slow cooker. Add the remaining ingredients, except sour cream and chives. Stir and cook on high for 5 hours.

    Serve each bowl of chili topped with sour cream and chives.

    Nutrition Facts

    Servings: 8
    Serving size: 1/8 of recipe (11.5 ounces).
    Calories 321.10

    % Daily Value
    Calories From Fat 87.39  27%
    Total Fat 9.79g  15%
    Saturated Fat  3.48g  17%

  • The Low Fat Chick 10:14 am on February 20, 2011 Permalink | Reply
    Tags: beans, , ,   

    Spicy Ginger Green Beans 

    I really have come to love preparing vegetables once I learned how to add more flavor without additional fat.  Green beans are one of my favorite veggies, as it is right up there with broccoli.  I like spice but often pepper type spice, but this dish adds a different type of spice using fresh ginger. Ginger has a host of health benefits, along with packing a perfect punch in this dish accented with fresh tarragon. Just delish when coming out of the oven crispy!

    1 Tbsp olive oil
    1 tsp sesame oil
    3/4 tsp salt
    1 garlic clove, minced
    1/4 tsp fresh tarragon, minced
    1 lb fresh green beans, ends trimmed
    1 Tbsp fresh ginger, minced


    Preheat oven to 400°F.

    In a large bowl, combine the first five ingredients. Add beans and toss to coat.

    Transfer to a baking pan. Bake, uncovered, for 16-20 minutes or until beans are crisp-tender, stirring occasionally. Sprinkle with ginger and toss. 

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (4.3 ounces)
    Calories 77.28

    % Daily Value
    Calories From Fat 41.99 7%
    Total Fat 4.77g  7%
    Saturated Fat 0.69g  3%

  • The Low Fat Chick 9:48 am on January 3, 2011 Permalink | Reply
    Tags: beans, , , , , ,   

    Bean and Tortilla Casserole 

    Wanna make something that is delicious and makes a large quantity for your family?  Well, this recipe will fit the bill. Not only does it make a lot but it is also very easy on the wallet. Feed many and spend less, while eating healthy without even knowing it. One spoonful of this casserole and you will not be able to believe it is healthy, as it contains many vegetables. While I am a fan of making my enchilada sauce from scratch, I opted to buy canned for time savings. But, I bought an organic sauce with lower sodium, so if you can find this go for it, otherwise use what your grocer has.  This is now one of my favorites. This recipe is spicy so substitute mild enchilada sauce and omit the jalapenos if you do not like spicy foods.


    1 tablespoon vegetable oil
    1 medium onion, diced
    1 medium zucchini, grated
    19 ounces of canned non-fat refried beans
    1 14.5 ounce can diced tomatoes, drained
    1 12-ounce package corn, frozen (thawed)
    2 jalapenos, finely diced
    2 teaspoons cumin
    1/2 teaspoon sea salt
    12 corn tortillas, quartered
    19 ounces of medium or hot red enchilada sauce
    3 cups shredded reduced-fat Cheddar cheese
    lettuce, shredded

    • Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
    • Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, jalapenos, cumin and salt. Cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
    • Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.
    • Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.
    • Cool slightly before cutting and serving. Serve on a bed of lettuce.

    Servings: 12

    Calories: About 350 per serving.

  • The Low Fat Chick 9:14 am on September 30, 2010 Permalink | Reply
    Tags: beans, ,   

    Buttery Tarragon Green Beans 

    Fresh vegetables steamed are the best because they retain all their nutrients.  I did not used to be a big fan of steamed veggies because every time I ate steamed veggies at a restaurant, the veggies were bland. But I have discovered adding fresh herbs to veggies makes me happy and I have been rollin’ with it ever since. I receive two benefits when eating steamed veggies: (1) Vitamins (2) Bold flavor.  Recently, I made Tarragon Butter, which is a bold blend of tarragon, chives, and garlic combined with butter.  To create tasty green beans to go with my Five-Spice Roasted Chicken, I simply steamed the beans and topped with the Tarragon butter.  This is a very simple, but full of flavor recipe.  The beans have a gourmet flavor, which will impress your dinner guests.  Making the butter ahead is a great idea for this recipe and other uses, because the butter will keep for months.


    1 pound fresh green beans, ends trimmed and cut in half
    Tarragon Butter


      Rinse beans and drain.

      Bring 1 1/2 cups of water to a boil.  Place steamer basket on top of water, and make sure the water is not touching the bottom of the basket and only steam is coming through.

      Place beans in basket. Place lid on basket.

      Steam for 25 minutes.

      Serve each plate topped with 1 Tbsp Tarragon butter.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (5.1 ounces)
    Calories 241.61

    % Daily Value
    Calories From Fat 204.72  85%
    Total Fat 23.30g  36%
    Saturated Fat 14.64g  73%

  • The Low Fat Chick 12:43 pm on August 21, 2010 Permalink | Reply
    Tags: beans, , ,   

    Freshly Baked Tortilla Chips and Sour Cream Bean Dip 

    There was a crazy thunderstorm last night in Atlanta, so I stayed in the house and did a little sewing. I made my mom a gift, which turned out great, and afterwards I wanted a quick snack. I am not a fan of bagged tortilla chips, as nothing tops freshly baked chips. It takes no time to make tortilla chips, as buying premade trans fat free corn tortillas cuts the time in half. Of course we need a yummy dip to go with the tortilla chips. I like my dips to have some thickness so using kidney beans gives you something to scoop onto your chips. The results? A great Friday night snack.

    The tortilla chips recipe makes 1 serving to go with a 3rd of the Sour Cream Bean Dip. So, you can make 3 batches of the tortilla chips to eat all the dip. Or, refrigerate the dip to serve on other nights, like I do.  Note: Most store bought salsas have a lot of sodium. If you use store bought salsa, eat this snack on a day where you have not previously eaten a lot of sodium, so you do not exceed your sodium intake for the day.


    Tortilla Chips
    4 corn tortillas*
    Spray Canola Oil
    Salt, to taste

    Sour Cream Bean Dip
    1, 16 oz can reduced sodium kidney beans
    1/2 cup reduced fat sour cream
    1 cup hot salsa
    3 tablespoons 2% milk sharp cheddar cheese, shredded


    Preheat oven to 400°F. Lightly spray large baking sheet with canola oil.

    Lightly spray one side of each tortilla. Sprinkle with a pinch of salt.

    Stack tortillas and cut into 8 wedges.  Arrange on baking sheets. Bake until crisp for 8 to 10 minutes. Make sure you bake till crisp or the chips will be chewy.

    While the chips are baking, rinse the kidney beans with water in a strainer.

    In a bowl, combine kidney beans, sour cream, and salsa.

    Scoop a 3rd of the dip into a bowl, top with 1 tablespoon cheddar cheese. Heat in microwave or oven for a few minutes till cheese is melted.

    Serve with tortilla chips.  Save remaining dip for when you make additional batches of chips.

    *Use tortillas without trans fat. The label should show zero and the ingredients should not contain partially or hydrogenated oils.

    Tortilla Chips
    Servings: 1 serving
    Calories: About 160 (About 5 per chip)

    Sour Cream Bean Dip
    Servings: 3
    Calories: About 300.

  • The Low Fat Chick 11:23 pm on July 22, 2010 Permalink | Reply
    Tags: beans, ,   

    Redone Steak and Potatoes 

    Steak and potatoes are a favorite American past time, as it is a staple in the diet of many men.  I am right there with the men, as I enjoy a good steak cut up, scooped on my fork with a touch of potatoes and steak sauce combined.  Such a forkful is heavenly!  Well, of course times change and your health is important, so here is an alternative to the traditional hearty steak and potatoes.  This recipe allows a lean steak (any meat with loin in the title is lower in fat) and substitutes mashed potatoes with mashed butter beans.  The mashed butter beans are much healthier, as potatoes are full of starch (starch turns to sugar, which turns to fat) and actually taste similar to potatoes. Very delicious, as the mashed butter beans was something I adopted from a European recipe.  Make this dish and add your favorite steak sauce, so you never miss a steak and potatoes moment again!


    1/4 cup olive oil, plus 2 teaspoons, divided
    2 cloves garlic, minced
    1 lemon, zested and juiced
    2 (16-ounce) cans butter beans
    4 thin-cut sirloin steaks, about 5 ounces each
    Sea Salt
    Seasoning Salt
    Ground Cumin
    Garlic Powder
    Steak Sauce


    • To make the beans, in a saucepan, add 1/4 cup of olive oil, garlic and the lemon zest. Warm in the pan.
    • Drain the beans and rinse under tap water in a strainer. Add drained beans to the pan, mix up with olive oil, garlic, and lemon zest. Warm through, stirring and mashing beans with a wide, flat spoon. You can also use a potato masher, which I use because it is quick and easy. Add sea salt to taste. Set aside.
    • To make the steaks, sprinkle seasoning salt, cumin, and garlic powder on one side of each steak.
    • Heat 2 teaspoons of oil in a large skillet.  Once oil is hot, cook the steaks on high for 2 minutes each side for a medium steak. Cook longer if you want a more done steak. 
    • Squeeze the lemon juice into the hot pan over the steaks. 
    • Serve steaks with mashed beans on a plate topped with steak sauce. Remember, steak sauce has calories so try not to add more than two tablespoons per steak.

    Servings:  4 servings.
    Calories: About 400 per serving.

    Original recipe cited from Foodnetwork,com, Nigella Lawson.

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