Bringing In the Beans

You can stretch even the smallest portion of meat into a meal for four if you combine it with beans. Even if your family is not normally a bean-loving bunch, the following meat and bean recipes are a good way to bring them into your family diet.

You probably know that adding beans to your diet increases fiber and adds protein without much fat. But did you know that ounce for ounce, cooked beans provide almost as much calcium as milk? According to the “Wellness Encyclopedia of Food and Nutrition,” nonfat milk supplies 38 milligrams of calcium per ounce, and cooked white beans offer 26 milligrams.

Although canned beans are easy and will keep preparation time to around 15 minutes, they are also high in sodium. Whenever possible, cook dry beans yourself, perhaps in the morning before you set off for work. The beans require little maintenance and take less than an hour to cook.

BURRITOS OR TACOS

8 soft flour tortillas, or 8 crisp corn tortilla shells

5 1/2 cups Basic Meat and Bean Filling or Vegetable and Bean Filling

2 cups chopped lettuce

2 tomatoes, chopped

1/4 cup shredded low-fat Jack Cheese, optional

Hot pepper sauce, optional

To prepare burritos, wrap flour tortillas in plastic wrap and microwave on HIGH (100% power) 1 1/2 to 2 minutes to heat. Divide filling of choice among warm tortillas and arrange in lengthwise strip in center of each tortilla. Top with lettuce, tomatoes and cheese. Season to taste with hot pepper sauce. Fold ends of tortilla up over filling, then fold sides over to completely encase filling.

To prepare tacos, place crisp tortilla shells in 2-quart rectangular dish. Microwave on HIGH about 1 1/2 minutes to heat. Divide filling of choice among warm tortillas and top with lettuce, tomatoes and cheese. Season to taste with hot pepper sauce. Makes 4 servings.

Basic Meat and Bean Filling

3/4 pound cooked meat or poultry, trimmed of fat

1 teaspoon olive oil

1 small onion, chopped

2 cups Cooked Beans (pinto, black, kidney or garbanzo), or 1 (15- to 16-ounce) can, with 1/2 cup cooking or canning liquid

1 (4-ounce) can chopped, drained mild green chiles, optional

1 (8-ounce) can tomato sauce

2 teaspoons chili powder

1/2 teaspoon ground cumin

1/4 teaspoon dried oregano

1 jalapeno chile, chopped, or 1/4 teaspoon crushed hot red pepper, optional

Cut meat into 2-inch chunks and coarsely shred in food processor by pulsing on and off 3 or 4 times, or chop by hand.

Combine oil and onion in 2-quart microwave-proof casserole. Microwave, uncovered, on HIGH (100% power) 1 minute, or until onion is tender. Add shredded meat, beans with liquid, green chiles, tomato sauce, chili powder, cumin, oregano and jalapeno and stir to blend.

Cover mixture tightly with lid or plastic wrap, turned back slightly on 1 side, and heat on HIGH until heated through, 3 to 4 minutes. Makes 5 1/2 cups.

Variation:

To prepare Vegetable and Bean Filling, substitute 2 cups cooked corn, cubed zucchini, sliced mushrooms or mixture of each for meat, or use 1 cup leftover cooked rice plus 1 cup cooked vegetables.

Cooked Beans

1 cup dried pinto, black, kidney or Great Northern beans

Water

Soak beans in water to cover 6 hours or overnight, or use quick microwave method. Combine 1 cup dried beans with 1 1/2 cups water in 2-quart microwave-proof casserole. Cover with lid or plastic wrap, turned back slightly on 1 side. Microwave on HIGH (100% power) 5 minutes. Let stand 1 hour, then drain liquid.

To cook beans, combine soaked beans and 1 1/2 cups water in 2-quart microwave-proof casserole. Cover with lid or plastic wrap, turned back slightly on 1 side, and microwave on HIGH until boiling, about 10 minutes. Stir. Cover again and microwave on MEDIUM (50% power) until beans are tender, 20 to 30 minutes, stirring after 15 minutes.

Let stand, covered, 5 minutes. Drain beans, reserving about 1/2 cup liquid. Makes about 2 cups beans.