Ingredients and Instructions

2 c Dried black beans

-- (picked over and rinsed) -OR- 30 oz -Canned black beans

-- (rinsed and drained) 1/3 c Freshly squeezed lime juice

1/2 c Olive oil

1 Garlic clove; minced

1 ts Fine sea salt

1/8 ts Cayenne pepper

2 Ears corn

-- (kernals cut off the cob) -OR- 1 1/2 c -(thawed) Frozen corn

1 Avocado

-- peeled, stone removed, -- cut into 1/2-inch pieces 1 sm Red bell pepper; seeded

-- and cut into 1/2" pieces 2 md Tomatoes

-- cut into 1/2-inch pieces 6 Green onions, with tops

-- finely chopped 1 Fresh hot chile pepper

-- seeded and minced 1/2 c Coarsely chopped cilantro

-- (optional) If using dried beans, place the beans in a large bowl and add enough water to cover by 2 inches. Place the bowl in a cool place and let the beans soak for 6 to 12 hours. Drain and rinse the beans. Put the beans into a large pot and add enough fresh water to cover the beans by 1 inch. Bring to a simmer over medium high heat, reduce the heat, cover, and simmer until the beans are barely tender. 1-1/2 to 2 hours (depending on the age of the beans). Thoroughly drain the beans and let them cool. Put the lime juice, olive oil, garlic, salt, and cayenne in a small jar. Cover with the lid and shake until the ingredients are well mixed. In a salad bowl, combine the cooked or canned beans, corn, avocado, bell pepper, tomatoes, green onions, chile pepper, and cilantro. Shake the Lime Dressing and pour it over the salad. Stir until well coated. (The salad can be prepared a few hours ahead, but don't add the avocado until serving time. Refrigerate, and adjust the seasonings before serving.) Makes 4 to 5 main-course servings or 8 to 10 side-dish servings. Source: May All Be Fed - by John Robbins (Including recipes by Jia Patton and Friends) Typed for you by Karen Mintzias

Ingredients and Instructions

6 boneless skinless chicken breast halves -- cut

into 1" pieces 2 medium red peppers -- chopped

1 1/2 medium onions -- chopped

4 garlic cloves -- minced

3 tablespoons olive oil

1/4 cup chili powder

2 teaspoons ground cumin

1 teaspoon ground coriander

1 can black beans rinsed and drained -- (15 to 19 oz.)

1 28 oz. can italian plum tomatoes -- cut up

1 cup beer

2 1/4 pounds medium-sharp cold pack cheese

Saute chicken, red peppers, onions, and garlic in oil in a Dutch oven about 5 m inutes or until chicken is almost cooked. Add chili powder, cumin, and coriand er; cook 3 minutes. Stir in beans, tomatoes (with their liquid), and beer. Br ing to a boil. Reduce heat. Simmer 15 minutes, uncovered, stirring frequently. Reduce heat to low. Stir in cheese; continue cooking until cheese is melted a nd chili is thoroughly heated.

Busted by Christopher E. Eaves < This email address is being protected from spambots. You need JavaScript enabled to view it. >

Ingredients and Instructions

1 sm Onion, diced coarse

3 Cloves garlic, minced

1 Jalapeno, seeded and diced

1 Anaheim chile, seeded and

Diced 3 Roma tomatoes, cut into

Eighths 1 15 oz can black beans (or

Prepare from dried) 1/4 c Cashews

1/4 c Frozen corn

1 ts Cumin

1 ts Chili powder

1/2 ts Cinnamon

1/4 ts Cayenne

1/4 ts Red pepper flakes

1/2 cn Beer (something with flavor,

Not coors light dry clear) 2 tb Olive oil

Saute the onions and garlic in olive oil over a medium-low heat until the onions turn translucent. Add the jalapeno and anaheim chiles and saute a few more minutes. Add the beans with the liquid, tomatoes, cashews, spices, and beer, and bring to a low boil. Keep it boiling, stirring frequently, until most of the liquid has evaoprated (about 30-40 minutes). About 10 minutes before it is ready, add the corn. Serve with rice and warm tortillas. If you're not from the planet Vega :-) serve with a side of nonfat yogurt. From: This email address is being protected from spambots. You need JavaScript enabled to view it. (Chuck Narad). rfvc Digest V94 Issue #183 Aug. 30, 1994. Formatted by Sue Smith, S.Smith34, This email address is being protected from spambots. You need JavaScript enabled to view it. using MMCONV.

Ingredients and Instructions

8 Corn tortillas;

16 oz (1 cn)Corn black beans;

-rinsed and drained 7 oz (1 cn) pink salmon; w bones,

-drained 2 tb Safflower oil;

1/4 c Fresh lime juice;

1/4 c Fresh parsley; chopped

1/2 ts Onion powder;

1/2 ts Celery salt;

3/4 ts Ground cumin;

3/4 ts Garlic; minced

1/2 ts Lime zest; grated

1/4 ts Red pepper flakes; dried

1/4 ts Chili pepper;

Preheat oven to 350 degrees. Cut tortillas in triangles and toast oven until crisp, about 5 minutes. Combine the beans and salmon, flaking the salmon with a fork. Mix remaining ingredients; chill to blend flavors. Serve with tortilla chips. (How making these into tacos? I enjoy cooking but not that much.) Food Exchange per serving: 1/2 LOW-FAT MEAT EXCHANGE + 1/2 STARCH/BREAD EXCHANGE; CAL: 68; CHO: 3mg; CAR: 8g; PRO: 4g; SOD: 75mg; FAT: 2g;

Source: Light & Easy Diabetes Cusine by Betty Marks. Brought to you and yours via Nancy O'Brion and her Meal-Master

Ingredients and Instructions

2 c Cooked or canned black beans

-- (rinse & drained canned) 2 c Cooked rice

1 1/2 c Fresh cilantro

1/4 c Lime juice

3/4 c Oil

1/2 c Chopped onion

2 Garlic cloves; crushed

Salt Freshly ground black pepper Mix the beans, rice, and cilantro together in a bowl. Place the lime juice in a small bowl and whisk in the oil. Add the onion and garlic and toss with the rice and beans. Add salt and pepper to taste. * Source: Sally Thomas (Key West, FL) * Keys Cuisine by Linda Gassenheimer * Typed for you by Karen Mintzias

Ingredients and Instructions

1 tablespoon oil

1/2 cup onion -- chopped

1/2 cup celery -- chopped

1 garlic clove -- minced

1 medium potato -- peeled and chopped

1 can chicken broth -- or veg. broth 14oz

1 can great northern beans -- rinsed and drained

1 can black beans -- rinsed and drained

1 can corn 11oz -- drained

1 can green chiles 7oz -- whole

1 teaspoon cumin

1 tablespoon fresh cilantro -- chopped

1 tablespoon lime juice

1/4 cup light sour cream

Heat oil in large saucepan over medium heat until hot. Add onion, celery and g arlic; cook and stir 2-3 min. or until vegetables are tender. Stir in potato, broth, beans, corn, chiles and cumin; mix well. Cover; cook 12-15 minutes or until potato is tender, stirring occasionally. Stir in cilantro and lime juice. To serve, ladle into bowls; top with sour cram and, if desired additional cho pped cilantro.

Busted by Christopher E. Eaves < This email address is being protected from spambots. You need JavaScript enabled to view it. >

Ingredients and Instructions

2 c Red onions; finely chopped

2 tb Olive or Vegetable Oil

1/3 c Red Wind Vinegar

1/4 c Chopped Red Pepper

2 tb Minced Parsley

2 cl Garlic, Minced

2 tb NutraSweet (r) Spoonful (tm)

1/4 ts Salt

1/4 ts Pepper

1 c 15 oz. Great Northern Beans,

-Rinsed and Drained 1 c 15 oz, Black Beans,

-Rinsed and Drained Saute Onions in oil until crisp-tender in a medium skillet; Remove from heat and cool until warm. Stir in vinegar, red pepper, parsley, garlic, NutraSweet (r) Spoonfull (tm), salt and pepper. In a serving bowl put the beans, (both types) and pour the onion mixtrue over them. Mix well and serve. Makes 8 servings Nutritional Information Serving size 1/8 recipe Diabetic food exchange 1 starch, 1 vegetable, 1/2 fat Shared: John Davis Reformatted 4 you and yours via Nancy O'Brion and her Meal-Master

Ingredients and Instructions

1 lb Dried black beans

6 c Water

4 c Chicken or vegetable stock

1/4 c Olive oil

1 lg Onion -- finely chopped

4 To 6 garlic cloves --

Minced 1 1/2 ts Cumin

1 1/2 ts Oregano

2 ts Salt

1 1/2 c Cooked brown rice

2 To 3 tbsp. red wine vinegar

2 c Sour cream

4 Green

6 Radishes -- thinly sliced

Lime wedges Onions -- thinly sliced Rinse and sort beans, drain well. Place beans and water in a large kettle and bring to a boil over high heat. Cover, reduce heat; simmer until beans absorb most of the water, about 30 to 45 minutes. Add stock and continue simmering, covered, until bean Recipe By :

Ingredients and Instructions

1 c navy beans

2 celery stalks

2 carrots

1/2 onion

2 ham hocks

: salt 1/8 ts black pepper

3 TB margarine

3 TB all-purpose flour

1. Pick over the dried beans and discard any debris.

Wash and drain. Put beans in a large pot and cover with water. Let stand 8 hours or overnight. 2. The next day, chop celery, carrots and onions into 1/4-inch pieces. (This is easier with a food

processor.) Drain beans. Add vegetables, 5 cups water, ham hocks or ham bone, and pepper to taste. Add salt if you wish. Bring to a simmer and cook over low heat for 3 hours or until beans are tender. 3. Remove ham hocks and set aside to cool. Remove meat from bones and cut meat into half-inch pieces. 4. Put 2 cups of the soup into a blender along with the margarine and flour; puree. Pour this puree back in pan. Puree more of the soup if you prefer a smoother texture. Add the chopped ham pieces back into the soup. Simmer for 15-20 minutes until soup is slightly thickened.

good when sprinkled with a few drops of hot pepper sauce just before serving. Recipe By : Jo Anne Merrill

-----

Ingredients and Instructions

1 tablespoon vegetable oil

2 pounds london broil -- cubed

2 stalks celery -- sliced

2 cups water

2 quarts water -- approximately

1 soup bone -- optional

1 tablespoon thyme

salt and pepper -- to taste 1 medium onion -- diced

2 cloves garlic -- chopped

2 cans beef broth

2 tablespoons kitchen bouquet

1 package frozen mixed vegetables -- large

1 can tomatoes -- diced

1 package frozen stew vegetables -- large

4 potatoes -- cut up

1 can corn

1 can green beans

1 cup barley

Brown meat in vegetable oil. Add two cups water and celery. Allow to simmer about twenty minutes covered.

Add beef broth (the non-condensed kind), soup bone, garlic, onion, and Kitchen Bouquet. Simmer about one hour covered.

Add barley. Simmer one-half hour.

Add frozen, fresh, canned vegetables, thyme, salt and pepper . Simmer one-half hour or until vegetables are tender.