Chili ( mild, with no cumin)

This is great on baked potatoes, too.


1 lb ground beef
2 medium onions, chopped
3- 15 oz cans chili beans, rinsed and drained, more or less to taste
2 Tbl sugar
1-2 Tbl chili powder, to taste
salt and pepper to taste
28 oz tomato juice or 28 oz diced tomatoes, undrained

In Dutch oven type pan, cook and stir ground beef and onions until browned.  Drain excess grease.
Add the rest of the ingredients, bring to a boil, reduce heat and simmer for about 20 minutes.

Black Beans and Rice

From Dana Schrader

Prep Time: 5 Minutes
Cook Time: 25 Minutes
Ready In: 30 Minutes
Servings: 10

Dana says: Add 1 cp frozen corn and 1/3-1/2 can rotel. I used half the cayenne and it was still too spicy for the kids but mom and I loved it.

1 teaspoon olive oil
1 onion, chopped
2 cloves garlic, minced
3/4 cup uncooked white rice
1 1/2 cups low sodium, low fat vegetable
broth
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
3 1/2 cups canned black beans, drained

1. In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and saute for 2 minutes.
2. Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes. Add the spices and black beans.

Black Beans and Rice with Chicken and Apple Salsa

From Andie Evans

4–6 Servings
active: 40 minutes
total: 40 minutes



1 cup chopped peeled Granny Smith apple
1/2 cup chopped cilantro, divided
1/3 cup finely chopped red onion, divided
1 teaspoon (or more) fresh lime juice
1/3 cup finely chopped green bell pepper
2 tablespoons vegetable oil
3 garlic cloves, minced
1 1/2 teaspoons chili powder
1 teaspoon ground coriander
3/4 teaspoon cumin seeds
3 cups low-salt chicken broth
2 15-ounce cans black beans, rinsed and drained
Kosher salt and freshly ground black pepper
4 cups cooked brown or white rice
1 2–3-pound rotisserie chicken, skin discarded and meat shredded
4–6 lime wedges


Combine apple, 1/4 cup cilantro, 2 Tbsp. onion, and 1 tsp. lime juice in a small bowl; toss to coat. Set apple salsa aside.

Combine remaining onion, bell pepper, and oil in a large skillet. Cook over medium heat, stirring often, until completely softened, 6–7 minutes. Add garlic and next 3 ingredients; stir constantly for 2 minutes. Stir in broth and beans; bring to a boil. Reduce heat to medium; simmer briskly, mashing some of the beans with the back of a spoon and stirring often, until sauce is thickened, 8–10 minutes. Season with salt, pepper, and more lime juice, if desired.

Divide rice and beans among plates. Top with some chicken and apple salsa. Garnish with remaining 1/4 cup cilantro and lime wedges.


nutritional information
6 servings, one serving contains:
Calories (kcal) 387.4
%Calories from Fat 20.9
Fat (g) 9.1
Saturated Fat (g) 1.4
Cholesterol (mg) 44.3
Carbohydrates (g) 50.8
Dietary Fiber (g) 7.4
Total Sugars (g) 4.7
Net Carbs (g) 43.4
Protein (g) 26.8
Sodium (mg) 142.8

White Beat Ragout

From Shirley Evans

Makes 4-6 servings

active: 45 minutes
total: 45 minutes

Note: We serve this over brown rice instead of over bread.

A mix of chopped aromatics, like the Italian blend soffritto, is the base for countless recipes because it lends character to simple dishes. That's why we always have soffritto on hand. Freeze the extra from this recipe, then thaw, and you'll have the foundation for soups and sauces ready to go—no chopping required.



3 medium onions, chopped
1 red bell pepper, chopped
1/2 cup extra-virgin olive oil plus more
Kosher salt, freshly ground pepper
4 garlic cloves, 3 finely grated, 1 halved
2 teaspoons tomato paste
8–10 tablespoons finely grated Parmesan, divided
2 15-ounce cans cannellini (white kidney) beans, rinsed and drained
4 cups vegetable broth, divided
1 cup cherry tomatoes, halved
2 tablespoons chopped flat-leaf parsley

Pulse onions in a food processor until finely chopped but not puréed (you should have about 2 cups). Transfer to a medium bowl. Pulse bell pepper in processor until finely chopped but not puréed (you should have about 1cup); add to bowl and mix well.

Heat oil in a large heavy skillet over medium heat. Add onion mixture (it may splatter) and season with salt and pepper. Simmer, stirring often, until vegetables are completely softened, about 30 minutes. Add finely grated garlic and tomato paste and cook, stirring often, until tomato paste begins to turn deep red, about 3 minutes.

Meanwhile, preheat oven to 375°. Rub bread slices with cut sides of remaining garlic clove. Place bread on a baking sheet and sprinkle 1 Tbsp. Parmesan over each slice. Toast until cheese begins to brown, about 5 minutes. Set aside.

Stir in 3 cups broth; bring to a boil. Simmer, scraping up browned bits, until liquid is slightly thickened, 3–4 minutes. Add tomatoes and remaining 1 cup broth; simmer until tomatoes are tender, 3–4 minutes. Stir in 2 Tbsp. Parmesan. Season with salt and pepper.

nutritional information
5 servings, 1 serving contains:
Calories (kcal) 340
Fat (g) 13
Saturated Fat (g) 3.5
Cholesterol (mg) 15
Carbohydrates (g) 39
Dietary Fiber (g) 8
Total Sugars (g) 4
Protein (g) 15
Sodium (mg) 50