Tag Archives: Recipe

Beans and Greens – A New Twist

A New Way to Serve Beans & Greens

A New Way to Serve Beans & Greens

Heres a new way to create a Beans and Greens dish that is packed with protein. By adding an egg on top with some homemade salsa it becomes a healthy meal.

Yesterday my RV Park neighbor with a small garden gave me a bundle of fresh picked kale. He knew that I liked to put it in super-shakes. The bundle was much larger than I would ever use up in shakes. DH likes Beans and Greens but I didn’t have everything needed (including time) to make it.

I found the answer in this month’s Cooking Light Magazine. Peppered White Bean, Kale and Egg Stack. It took me a bit longer than the 30 minute total prep and cook time as published, but in the end it was worth it! This is a really tasty meatless dish that is packed with protein and fiber and could actually work for ANY meal. You will use multiple pieces of cookware and utensils, so be sure your counters are clear before you start.

The recipe calls for fresh Cilantro and Parsley. I rarely have fresh herbs on hand. They tend to be too expensive and go to waste before I could ever use them up.

TIP: Go to AMAZON.COM and get Litehouse FRESH Freeze Dried herbs for your pantry. These are not dried and crushed, but are fresh when rehydrated. Now I have the fresh herbs I need always on hand.

Another note: I took the time to read the recipe from beginning to end. That’s an important thing to do whenever you tackle something new. I realized that it made more sense to do Step 4 first.

Peppered White Bean, Kale and Egg Stack

INGREDIENTS:
1 (14.5-ounce) can Great Northern beans rinsed and drained
1/2 cup water
1/2 teaspoon grated lemon rind
3/8 teaspoon black pepper, divided
1 ounce Parmesan cheese, grated (about 1/4 cup)
2 teaspoons olive oil, divided
5 cups chopped kale
1/2 teaspoon salt divided
2 tablespoons white vinegar
4 large eggs
1/4 cup chopped onion
2 teaspoons fresh lemon juice
1 teaspoon minced fresh cilantro
1 teaspoon minced fresh flat-leaf parsley
1 plum tomato, seeded and finely chopped
1 garlic clove minced

DIRECTIONS:

  1. Combine beans and water in a saucepan; bring to a boil. Cook 4 minutes; remove from heat. Stir in rind, 1/8 teaspoon pepper, and cheese; coarsely mash.
  2. Heat a Dutch oven over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add kale and 1/4 teaspoon salt. Cook 3 minutes or until kale wilts, stirring frequently. Remove kale from pan’ keep warm.
  3. Wipe Dutch oven clean with a paper towel; return pan to medium high heat. Add water to pan, filling two-thirds full; bring to a boil. Reduce heat; simmer. Add vinegar. Break each egg into a custard cup. Gently pur eggs into pan; cook 3 minutes or until desired degree of doneness. Carefully remove eggs using slotted spoon; place on a towel-lined plate.
  4. Combine remaining 1 teaspoon oil, 1/4 teaspoon pepper, 14 teaspoon salt, onion and remaining ingredients in a medium bowl.
  5. Divide bean mixture evenly among 4 plates. Top evenly with kale, eggs and tomato mixture.

Serves 4

Calories 264; Fat 10.5 g (sat. 3.2g, mono 4.1g, poly 1.6g); Protein 16g; Carb 28g; Fiber 9g; Sugars 2g

Recipe by Tiffany Vickers Davis as published in January/February 2016 Cooking Light Magazine

Rueben Casserole – You know it’s good

Rueben Casserole

Rueben Casserole

… when you are asked for the recipe. I was the one asking several weeks ago. I attended our annual HRRVC (Holiday Rambler RV Club) campout. A Pot Luck Brunch was on the menu. The amazing thing about Pot Lucks is that they can be amazingly successful with a great variety of foods. However they can also bomb out when everyone decides to bring the same thing. In most cases I find that folks tend to talk amongst themselves and usually work out a pleasing variety.

Our Pot Luck Brunch was one of the MOST successful I have ever attended. There was an enormous variety of foods and one dish in particular really caught my eye and palate. One of the members, Diane E. brought a Rueben Casserole. Knowing it was a real winner, I asked her for the recipe. That’s when she told me that it had been recently published in our club’s monthly magazine. After reviewing the recipe I was amazed that something that good could be so easy to make.

Fast forward a month. Last night DH and I attended a Halloween Bonfire at our niece’s home. That was my chance to try out the Rueben Casserole on a group of varying ages and tastes. It was a big hit. Several young people made a point to let me know how much they enjoyed it and I was asked for the recipe three different times. Like I said, you know it’s good when they ask you for the recipe!

Rueben Casserole

Makes One 8 x 8 inch baking pan or double recipe for 13 X 9 inch pan

Ingredients

16 oz. pkg of Sauerkraut drained well (not rinsed)
6 – 9 ounces Corned Beef Chopped
1 ½ Cups Swiss Cheese Shredded
½ Cup Mayonnaise
¼ Cup Thousand Island Dressing
6 Slices Marble Rye Bread Cubed
6 Tbls Butter Melted
Cooking Spray

Directions

  • Preheat Oven to 350 F.
  • Mix Mayonnaise and Thousand Island Dressing in bowl and set aside
  • Lightly spray baking pan
  • Spread Sauerkraut evenly over bottom of pan
  • Place chopped Corned Beef on top of Sauerkraut
  • Next layer Swiss Cheese over meat
  • Spread Mayonnaise mixture over the first 3 layers
  • Pour melted butter over bread cubes and toss to coat
  • Spread bread over top of casserole
  • Spray the underside of a sheet of aluminum foil and use to cover casserole
  • Bake at 350 F for 30 minutes.
  • Remove foil, turn off oven and let casserole stand in hot oven for 10 minutes.
  • Serve hot. (Reheat if necessary to keep cheese from hardening).

 

Nutrition Facts

12 Servings

Amount Per Serving

Calories 255.5

Total Fat 21.1 g

Saturated Fat 8.3 g

Polyunsaturated Fat 1.3 g

Monounsaturated Fat 2.9 g

Cholesterol 38.5 mg

Sodium 562.2 mg

Potassium 63.4 mg

Total Carbohydrate 9.7 g

Dietary Fiber 1.1 g

Sugars 1.7 g

Protein 7.9 g

Slow Cooker Jambalaya

Slow Cooker Jambalaya

Slow Cooker Jambalaya

This is the PERFECT solution when you want to go sight seeing for the day and still have a delicious meal nearly ready when you return.  The finishing touches are easy, and you will be able to put your feet up and enjoy a nice cocktail while you wait for it to finish.

This is my own recipe.  As written, the Nutritionl Information below will show it to be Low Calorie and High Protein.  You can make it even healthier by substituting a Chicken Cajun Sausage in place of the Andouille and switch your Chicken Broth to Low or No Sodium.  If you can’t find Cajun Seasoning you can make your own with Salt, Ground Cayenne, Black Pepper and Garlic Powder.

 

Ingredients

1 lb. Andouille Sausage Links (Cut into 1/3” slices)

1 Medium Onion Coarsely Chopped

3 Stalks Celery Chopped

1 Red Pepper Chopped

Cooking Spray

1 14 oz. can Diced Tomatoes with liquid

1 Can Red Kidney Beans (Drained and Rinsed)

2 Cups Chicken Broth

1 Cup Long Grain Brown Rice (Not instant)

1 Tablespoon Cajun Seasoning

 

Directions

  • Spray large skillet with cooking spray and brown sausage over medium high heat.
  • Remove sausage to Slow Cooker.
  • Add vegetables to pan with drippings.  Cook vegetables to crisp tender stage.
  • Transfer vegetables to slow cooker.
  • Scrape all remaining drippings and crusty pieces into Slow Cooker. (A lot of flavor is in there so don’t throw it away!)
  • Combine chicken broth, diced tomatoes and rice with other ingredients.
  • Stir in Cajun Seasoning
  • Cook on low for 6 to 8 hours.  (At low, liquid will not be completely absorbed into rice)
  • Add additional Cajun Seasoning if needed for your taste.
  • Add Kidney Beans
  • Turn Slow Cooker up to High and watch carefully until rice has absorbed most of the liquid.  Do not overcook.

Nutrition Facts

8 Servings

Amount Per Serving

Calories       243.9

Total Fat      12.6 g

Saturated Fat        4.8 g

Polyunsaturated Fat        0.3 g

Monounsaturated Fat    0.4 g

 Cholesterol     51.2 mg

 Sodium   1,022.3 mg

Potassium   360.8 mg

Total Carbohydrate   15.8 g

Dietary Fiber   3.7 g

Sugars   0.9 g

Protein   18.2 g

Brown Sausage

Brown Sausage

Cook vegetables in pan drippings

Cook vegetables in pan drippings

Add sausage and cooked vegetables to Slow Cooker

Add sausage and cooked vegetables to Slow Cooker

Add Diced Tomatoes and Chicken Broth

Add Diced Tomatoes and Chicken Broth

Add Long Grain Brown Rice.

Add Long Grain Brown Rice.

Add additional Cajun Seasoning to taste.

Add additional Cajun Seasoning to taste.