Archive for the ‘The Bodacious Bean (recipes using beans)’ Category
In a couple of weeks I’m attending The Big Summer Potluck at the home of Pam Anderson. It will be a day full of good food, fun, foodie friends, and hopefully some learnin’ too. Last week finally allowed for some time to sit down and check out one of Pam’s cookbooks I recently picked up, The Perfect Recipe for Losing Weight and Eating Great.
By the way, Pam has a new book, Perfect One-Dish Dinners: All You Need for Easy Get-Togethers that will be available late September this year. Sounds like the perfect cookbook to have on hand for the holidays. Back to The Perfect Recipe for Losing Weight and Eating Great...
As someone who’s had more than just a couple of pounds to lose at any given time, I thought I would find another cookbook touting some kind of absurd food combining, or phases to work through, along with a list of “yes” foods, and “no” foods. But I was happily surprised. As I read, I began to realize that Pam was not only telling her story about struggling with a healthy weight, but she was speaking to me, directly to me. She may as well have been sitting across the table from me, over a cup of coffee saying, “Okay Amy, this is what I know, and this is what I did.”
It was the spark of encouragement that I needed to hear. Real common sense advice, and no crazy foods or unrealistic exercise regimen. You’ll have to get the book to read it all for yourself. It’s full of tasty recipes that are simple, and, most importantly, tested and perfected by Pam. And when it comes to testing and perfecting recipes, Pam’s the bomb.
What I like about Pam’s recipes is how she gives you the recipe base and technique to use, along with a list of suggested ingredient options and combinations. Of course Pam encourages you to get creative and come up with your own combos, and that’s just what I did with the first recipe I tried from The Perfect Recipe for Losing Weight and Eating Great, the Open Faced Omelet.
I’m terrible about eating a regular breakfast, so that’s where I wanted to start. The Open Faced Omelet sounded too easy and tasty not to try. And it seriously takes only 10-15 minutes to prepare and cook. I decided on a black bean, with a low fat Colby and Monterey Jack cheeses, with fresh cilantro combo. It was tasty and perfect not only for breakfast, but lunch or supper too.
Here’s what you’ll need to get started: an egg, egg whites, chili powder, salt, pepper, olive oil, black beans, cheese, and fresh cilantro.
Begin by heating oil in an 8-9″ skillet over low heat. (Pam’s recipe calls for a nonstick pan, but I used an iron skillet). While the pan is heating, beat the egg, egg whites, chili powder, salt and pepper together.
Warm up the beans in a microwave safe dish for 30-45 seconds. When ready to cook, increase temperature for skillet to medium–high. As soon as the pan is ready (Pam says you will see “wisps of smoke”), make sure the bottom of pan is completely coated with the oil.
Next, pour in the beaten egg mixture to evenly coat the pan. Gently pull the edge of the eggs that have set away from the side of the pan with a plastic spatula, and tilt the pan allowing the uncooked egg to flood the bottom of the pan.
Continue the tilt and flood process until top of omelet is wet, but not runny.
Top the omelet with the warmed black beans, cheese and cilantro, turn heat to low, then cover and cook for about two minutes or until cheese melts.
When done, with a spatula delicately loosen omelet around edges and plate “open faced.” My omelet extraction leaves a little to be desired, but regardless of how it looks, it tastes mighty fine.
Black Bean, Cheese and Cilantro Open Faced Omelet
(serves 1)
adapted from Pam Anderson’s The Perfect Recipe for Losing Weight and Eating Great
Ingredients:
1/4 cup egg whites
1 egg
1/8 teaspoon ancho chili powder (or favorite chili powder)
1/8 salt
1/8 pepper
1 teaspoon oil (I used olive oil)
1/4 black beans, drained
1/3 cup shredded cheese (I used a low fat Colby/Monterey Jack combo)
1 tablespoon fresh cilantro, rough chopped
Instructions:
Begin by heating oil in an 8-9″ skillet over low heat. (Pam’s recipe calls for a nonstick pan, but I used an iron skillet).
While the pan is heating, beat the egg, egg whites, chili powder, salt and pepper together.
Warm up the beans in a microwave safe dish for 30-45 seconds.
When ready to cook, increase temperature for skillet to medium–high. When pan is ready (Pam says you will see “wisps of smoke”), make sure the bottom of pan is completely coated with the oil. Next, pour in the beaten egg mixture to evenly coat the pan. Gently pull the edge of the eggs that have set away from the side of the pan with a plastic spatula, and tilt the pan allowing the uncooked egg to flood the bottom of the pan. Continue the tilt and flood process until top of omelet is wet, but not runny.
Top the omelet with the warmed black beans, cheese and cilantro, turn heat to low, then cover and cook for about two minutes or until cheese melts.
Enjoy!
Beans are yummy. Beans are nutritious. Beans are bodacious.
I’ve been blogging about beans for a long time. In fact, just one month after launching She Wears Many Hats last year, I posted one bean recipe each week, for a month. The series was called, The Bodacious Bean, and it began with a simple, basic Black Bean Dip recipe post.
And I used the “F” word. Yes, yes I did.
Unbeknownst to me, people were actually reading my stuff. Bush’s Beans was actually reading my stuff. And they contacted me anyway. Go figure.
Since late February, I’ve been happy to be getting to know the fabulous people at Bush’s Beans. And after an unforgettable trip to Napa, where we cooked at The Culinary Institute of America, Bush’s invited Tina Butler from Mommy’s Kitchen, Sandy Coughlin at Reluctant Entertainer, Aggie Goodman over at Aggie’s Kitchen, and myself to join what I like to call “Team Bean.”
This week, “Team Bean” travels to Evo ’10 – The Evolution of Women in Social Media Conference in Park City, Utah. While there, we’ll learn more about social media and meet some fantastic women in the world of blogging. It’s gonna be a great time. Wish I could pack you in my suitcase and take you along too.
In Utah, I’ll be sharing this Layered Black Bean Dip recipe, that I posted back in April. It’s yum, yum, yummy, and not too bad on the nutrition end of the scale. So grab you some beans and get cookin’!
Layered Black Bean Dip…
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It’s no secret that I’m partial to beans, especially a good bean dip. Those layered bean dips that pop up at pot luck get-togethers are the best.
A few weeks ago we ordered a black bean dip at a local restaurant mainly because I had to see how they made it. I’ve got a basic black bean dip that’s always a good last-minute back up plan, but this one sounded more interesting – mo’ bettah. It was a hot layered black bean dip, chock full with jalapenos and topped with cheese. Good stuff.
This past weekend I decided to create my own version. It was easy, with simple ingredients. And not only did we eat it as a dip but topped our chicken burritos with it – yum!
You’ll need black beans, ancho chili powder, cumin, salt, pepper, cilantro, poblanos, olive oil, tomato, corn and cheese. Of course, add or subtract any ingredients as you like.
Begin by roasting the peppers. I used poblanos, but if you like it hot, add a jalapeno. The roasting of the peppers isn’t totally necessary but it does bring out the flavor of the peppers. You’ll find a mini-explanation on how I roast peppers in this Cilantro, Roasted Peppers & Pistachio Pesto recipe.
After you get the peppers going move on to the beans. Drain the beans, reserving the bean juice for later if needed. This handy dandy bean strainer/drainer from Bush’s Beans has been a little darling in the kitchen. While I drain one can, I can be opening the next and so on.
After you’ve drained the beans heat them in a saucepan over medium heat, add the ancho chili powder, cumin, salt and pepper. Ancho chili powder is a nice change from the regular chili powder but whatever you have on hand will work just fine.
Aleppo chili powder would be nice too. I’ve been on a hunt for some but can’t find it anywhere locally but again, just use what you have on hand.
When the beans and seasonings have warmed, mash the heck out of them with a potato masher, immersion blender, or your preferred mashing technique.
Add 1/4 cup (or more to your liking) of the shredded cheese and mix well. I used yummy queso this time but again, use what cheese you like. Monterey Jack would be nice, as well as a cheddar. If needed, add some of the bean juice for a smooth consistency.
Once the peppers are roasted and prepped (again, see this post for one way to roast peppers), place the cilantro, peppers and 1 tablespoon of olive in a food processor and process until smooth.
Now it’s time to begin the layering process. Begin by spreading the bean mixture on the bottom of an oven safe dish. Next goes the cilantro/pepper combo over the black bean mixture. Top the cilantro/pepper mixture with tomato and corn, then the remainder of cheese.
Bake in a 400° F oven until the cheese melts & begins to brown, about 10-15 minutes.
Serve with chips, bruschetta, in a burrito or whatever tickles your fancy. Delicious!
Hot Layered Black Bean Dip
(serves 6-8)
Ingredients:
- 2 15 0z. cans black beans, drained
- 1/4 teaspoon ancho chili powder (or preferred chili powder)
- 1/4 teaspoon cumin
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
- 3 poblano peppers, roasted (see here for roasting technique – if not roasting peppers, seed peppers before using unless you want it spicy)
- 1/3 cup cilantro leaves, packed
- 1 tablespoon olive oil
- 1/3 cup corn, drained
- 1/3 cup diced tomato
- 4 oz. (divided) queso or Monterey Jack cheese, shredded
Directions:
- Heat the beans in a saucepan over medium heat.
- Add the ancho chili powder, cumin, salt and pepper and combine well.
- When beans have warmed, mash the heck out of them with a potato masher or your preferred mashing technique.
- Add 1/4 cup (or more to your liking) of the shredded cheese and mix well. If needed add some of the bean juice for a smooth consistency.
- In a food processor place the cilantro, peppers and 1 tablespoon of olive and process until smooth.
- Spread the bean mixture in the bottom of a oven safe dish.
- Spread cilantro/pepper mixture over the black bean mixture.
- Add the tomato and corn, then the remainder of cheese.
- Bake in a 400° F oven until the cheese melts & begins to brown, about 10-15 minutes.
- Serve with chips, bruschetta, in a burrito or whatever tickles your fancy.
Enjoy!
And if you’ll be at Evo ’10, leave me a note so I can look for you!
(I considered myself an Ambassador of the Bean long before formally meeting Bush’s, but I do want to mention that I have a broader partnership in place at this time. Bush’s Beans will be paying for all my expenses while at Evo ’10, but I’d eat their beans even if they weren’t – they’re just good beans.)
Posted in Recipes, The Bodacious Bean (recipes using beans), Yum-Yum | 
Tags: beans, black beans, Blogging conference, Bush's Beans, conference, Evo Conference, recipe | 
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Trying to find healthy snack options for on the go is a challenge, no doubt. With a little planning and prep these roasted garbanzo beans can go along for the ride.
Roasted garbanzos are a crunchy, tasty treat! They’re easy peasy, and a good source for dietary fiber and protein. And the fun thing about roasting garbanzos, is that you can change up the seasonings to make your own unique version. Here’s one combo I threw together. You’ll need garbanzo beans…
Olive oil, soy sauce, salt, pepper and ancho chili powder.
Begin by preheating your oven to 400° F. Place the garbanzo beans and all other ingredients in a bowl and combine well.
Coat every bean.
Spread them evenly on a baking sheet and bake for approximately 40-45 minutes.
Stir/toss the beans and check their progress at 15-20 minutes intervals. After about 40 minutes, taste one for doneness. They should be crunchy, almost crispy. If not done to your liking, continue to roast, checking every couple of minutes until complete.
Roasted Garbanzo Beans Recipe
(makes about 1 cup)
Ingredients:
15.5 oz. canned garbanzo beans, drained
1 tablespoon olive oil
1 teaspoon soy sauce
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon ancho chili powder
Directions:
- Begin by preheating your oven to 400° F.
- Place the garbanzo beans and all other ingredients in a bowl and combine well, coating every bean.
- Spread them evenly on a baking sheet and bake at 400°F for approximately 40-45 minutes.
- Stir/toss the beans and check their progress at 15-20 minutes intervals. After about 40 minutes taste one for doneness. If not done – to your liking continue to roast, checking every couple of minutes.
- When done, cool and enjoy!
Do you have any quick and healthy snack for on the go to share? Please do, I need some ideas!
(I’m happy to be in a formal partnership with Bush’s Beans but the post above isn’t a part of that agreement. I just love beans and this recipe, and hope you enjoy it too.)
