86-Lancaster Farming, Saturday. September 11, 1993 Beans In the Beans are one of the oldest foods known to humanity. Throughout the centuries, beans have played an important role in the survival and history of cultures around the world. Americans ate rediscovering the tremendous nutritional benefits of beans. With the many varieties of beans avail able, you will discover that what’s good for you can also taste great Beans are recognized as a near perfect food by the American Heart Association, the American Cancer Society, and the American Diabetes Association. Beans are high in protein, complex carbohy drates. and dietary fiber, arc low in fat and sodium, contain no choles terol and are rich in vitamins and minerals. Studies show that beans can help reduce the risk of certain types of cancer and heart disease, and reduce cholesterol levels. Many varieties of beans can be easily substituted for another type in most recipes. Bean Buying Dry Packaged Beans • The best places to buy dry packaged beans are grocery stores, health food stores or shops with a large ethnic trade, since beans are a key ingredient in most ethnic cuisines. Preparing Dry Packaged Beans • To soak or not to soak is a common question when it comes to cooking dry packaged beans. The answer definitely soak before cooking for two reasons: 1) to soften and return moisture to the beans, which reduces the cooking time: and 2) to allow some of the gas-causing sub stances to dissolve in the soak water, which makes the beans easier to digest. • For every pound (2 cups) of beans, any variety, add 10 cups of hot water. Remember most beans will rehydrate to triple their dry size, so be sure to start with a large enough pot. • Heat to boiling, let boil 2 to 3 minutes. Remove from heat, cover and set aside for at least one hour (Quick Soak Method), but prefer ably four hours or more. • The longer the soaking time, the greater the amount of gas causing properties to dissolve in the water, thus helping to improve digestion of beans. • Whether you soak the beans for an hour or several hours, remember to discard the soak water. Bean Counting • Most dry packaged beans triple in volume when soaked or cooked. Following is an easy reference for measuring: * 1 lb. dry packaged beans = 2 cups dry = 6 cups cooked. * 1 cup dry pack aged beans = 3 cups cooked. Cooking Beans • Cooking dry packaged beans on the stove-top is one of the fastest methods. In general, dry packaged beans take 30 minutes to Bout On The Range lima Light’ Packaged or canned, beans are an excellent value for the budget minded code. For recipe leaflets featuring beans, send a stamped, self addressed large business envelope to California Bean Recipes, 531-D No. Alta Avenue, Dinuba, CA 93618. ZESTY MICRO-BAKED BEANS 16-ounce can baked beans, undrained 15.5-ounce can kidney beans, drained 'A cup prepared thick and chunky salsa '/< cup finely chopped onion 1 teaspoon prepared mustard In VA -quart microwave-safe casserole, combine all ingredients, mix well. Cover with microwave safe waxed paper. Microwave on high for 7-9'A minutes or until onion is tender and flavors are blended, stirring twice during cooking. asics 2 hours to cook. Most recipes will tell you approximately how long it takes. • For simple boiled beans, place the soaked, rinsed and drained beans in a large saucepan with fresh hot water. Water level should come to about one inch above the beans. • For each pound (2 cups) of dry packaged beans, a tablespoon of cooking oil may be added to reduce foaming and boil-overs; olive oil, butter or margarine also can be used for more distinctive flavors. If the water should foam, skim it off once or twice. • Boil beans for 10 minutes, then simmer until tender (approxi mately 1-2 hours, depending on the variety). • Add seasonings such as garl ic, onion, oregano, parsley or thyme, during the cooking time, if desired. • Never add anything acidic, such as tomatoes, vinegar, wine or citrus juices, while the beans are cooking. Add acidic ingredients only after the beans are almost tender. • To test for doneness, bite taste a few beans. They should be tender, but not mushy. • Wiien cooling, keep the beans in their cooking liquid to prevent them from drying out. • When reheating beans, add a tablespoon or two of water. Storage of Beans • When cooking dry packaged beans, it is convenient to cook more than needed for immediate use. The extra cooked beans are very easy to store. • In packaged in moisture- and vapor-proof containers, beans may be kept in the freezer for up to 6 months. • Bean recipes taste even better the second time around! Bean dis hes may be kept about 4 or 5 days when refrigerated. Take your favorite chicken and dumplings over the border for a delicious Tex-Mex feast Southwestern Chill with Dumplings. BEAN PIE 3 16-ounce can of any colored bean, drained and mashed 3 large eggs % cup melted unsalted butter 1 tablespoon cornstarch 1 teaspoon ground cinnamon 1 teapoon ground ginger 'A teaspoon ground cloves 1 tablespoon fresh lemon or orange juice 1 cup evaporated milk 1 cup brown sugar 1 unbaked 9-inch pie shell Preheat oven to .450 degrees. Combine all ingredients except shell. Stir to blend. When well combined, pour into pie shell. Place in preheated oven and bakq for 15 minutes. Lower heat to 350 degrees and bake for an additional 30 minutes or until center is set When serving, add a dollop of freshly whipped cream to each slice. Makes 9-inch pie. HEART HEALTHY BLACK BEAN AND RICE SALAD Rice for salad 2 14-ounce cans low sodium chicken broth A teaspoon salt 1 garlic clove, minced 1 bay leaf, crushed 2 teaspoons chili powder 2 teaspoons cumin 2 teaspoons thyme 2 cups white rice, uncooked Combine all the above ingre dients in a small baking dish, cov er. and bake at 350 degrees for 30 to 35 minutes, until rice is cooked, but still moist Salad; 2 15-ounce cans black beans, drained and rinsed 1 small red pepper, diced 1 jalapeno pepper, seeded and diced 1 ounce fresh cilantro, chopped 1 teaspoon prepared mustard 1 tablespoon red wine vinegar 2 tablespoons olive oil 2 teaspoons chili powder 2 teaspoons hot pepper sauce 1 garlic clove, minced 1 teaspoon ground black pepper 1 teaspoon salt Combine all ingredients in a medium bowt Mix with rice. Chill and serve. Serves 8. v To eliminate lengthy soaking and cooking time, substi tute canned beans for dry beans. One pound dry beans equals 3 pounds canned beans. SOUTHWESTERN CHILI WITH DUMPLINGS 2 cups cut-up cooked chicken 1 cup water 15-ounce can tomato sauce VA ounces chili seasoning mix 15-ounce can black beans, undrained 8-ounces kidney beans, undrained 8-ounces whole kernel com, undrained Dumplings 'A cup shredded Cheddar cheese Mix chicken, water, tomato sauce and seasoning mix in 4-quart Dutch oven. Heat to boiling; reduce heat. Cover and simmer 10 minutes, stirring occasionally. Stir in remaining ingredients except dumplings and cheese. Prepare dumplings. Heat chili to boiling; reduce heat to low. Drop dough by 12 spoonfuls onto hot chili. Cook uncovered 10 minutes. Cover and cook 10 minutes longer. Sprinkle with cheese. Cover and cook about 3 minutes or until cheese is melted. 6 servings. Dumpling Dough; Mix VA cups Bisquick baking mix, !A cup corn meal. atfd V, cup milk until soft dough forms. Recipe Topics If you have recipes for the topics listed belbw, please share them with us. We welcome your recipes, but ask that you include accurate measurements, a complete list of ingre dients and clear instructions with each recipe you submit. Send your recipes to Lou Ann Good, Lancaster Farming, P.O. Box 609, Ephrata, PA 17522. Recipes should reach our office one week before publishing date. September 18* What Can You Do With Rice? 25* Poultry And Eggs October 2* National Pork Month 9* Pizza Time RED BEANS AND RICE 2 16-ounce cans of kidney beans, drained 3 tablespoons vegetable oil I'/iCups chopped onion I cup chopped green bell pepper 1 cup chopped celery 2 tablespoons minced garlic 1 cup peeled, cored, seeded, and chopped tomatoes 1 teaspoon dried oregano 'A teaspoon dried thyme ' 3 bay leaves 1 teaspoon paprika 'A teaspoon cayenne Vi teaspoon ground cimin % cup vinegar 1 teaspoon Tabasco Red pepper flakes, to taste Salt and pepper, to taste lA cups long grain rice Heat oil in heavy saute pan over medium heat. When hot, add onion, bell pepper, celery, and garlic and saute for 3 minutes or until vegetables begin to soften. Stir in tomatoes, herbs, spices, and vinegar. Cook for about IS minutes or until vegetables are ten der. Scrape into beans. Add tabas co, red pepper flakes, and salt and pepper. Place beans over medium heat and cook for 10 minutes or until heated through. Cook rice as directed on pack age or by your usual method. When cooked, place in a deep serving bowl and pour beans over top. Pass additional Tabasco and white vinegar, if desired. (Turn to Pag* B 8) I
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