TIME TO ADD BEANS

Here are a few recipes for when you add beans into your healthy eating:)

Black Bean Salad Serves 4

This colorful salad features a quick dressing made from creamy avocado, tangy lime juice and zesty cilantro.

Ingredients

1 ripe avocado, mashed
1/4 cup chopped cilantro
2 tablespoons lime juice
2 (15-ounce) cans no-salt-added black beans, rinsed and drained
4 cups shredded romaine lettuce
1 cup grape tomatoes, halved
1 cup corn kernels, fresh or thawed if frozen
1 small red bell pepper, seeded and chopped
1/2 cup toasted pumpkin seeds

Method: In a large bowl, whisk together avocado, cilantro and lime juice until blended. Add beans, lettuce, tomatoes, corn, pepper, pumpkin seeds and toss until evenly coated.

Nutrition: Per serving: 360 calories (100 from fat), 11g total fat, 1.5g saturated fat, 0mg cholesterol, 35mg sodium, 52g total carbohydrate (18g dietary fiber, 6g sugar), 16g protein

  

Greens and Beans with Rosemary and Thyme 

Serves 4

Nutrient-dense, dark leafy greens pair with beans for a satisfying and great-for-you dish. Use 1 (16-ounce) package of frozen dark leafy greens instead of fresh greens for a quick shortcut.

Nutrition: Per serving: 210 calories (10 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 60mg sodium, 39g total carbohydrate (12g dietary fiber, 3g sugar), 14g protein

Ingredients

3/4 cup low-sodium vegetable broth
1 cup chopped white onion
3 cloves garlic, finely chopped
1 pound (1 to 2 bunches) dark leafy greens, such as collards, kale or mustard greens, tough stems removed and leaves thinly sliced
1 (15-ounce) can no-salt-added Great Northern or other white beans, rinsed and drained, or 1 1/2 cups cooked white beans
1 teaspoon finely chopped fresh rosemary
1 teaspoon finely chopped fresh thyme
1/4 teaspoon crushed red pepper (optional)1/8 teaspoon ground black pepper 

Directions

Bring broth to a simmer in a large, high-sided skillet over medium-high heat. Add onion and garlic and cook until tender, stirring occasionally, about 7 minutes. Stir in greens, in batches if needed, along with beans, rosemary, thyme and crushed red pepper. Cover, reduce heat to medium and cook 5 minutes, stirring once. Uncover and cook another 2 minutes or until greens are very tender. Stir in black pepper and serve.

this one is just YUMMY so I thought i would share it with you.

Roasted Lemon-Herb Chicken  Serves 8  

This recipe comes to us courtesy of the Renegade Lunch Lady Chef Ann Cooper and her book Lunch Lessons: Changing the Way We Feed our Children. One of the biggest complaints about chicken is that the breast tends to dry out during cooking. In this recipe, brining the meat overnight makes it moist and extremely flavorful. If you decide to use boneless chicken it's only necessary to brine it for 2 to 3 hours. This is a good choice for school lunch as long as your child's lunch box contains an ice pack.

Nutrition: As provided in Lunch Lessons: Changing the Way We Feed our Children Per serving: 124 calories (38 from fat), 4g total fat, 1g saturated fat, 59mg cholesterol, sodium difficult to determine due to brining, 2g total carbohydrate (1g dietary fiber, 1g sugar), 18g protein

Ingredients

1 tablespoon plus 1 1/2 teaspoons lemon juice
2 tablespoons kosher salt
2 quarts water
1 1/2 pounds bone-in chicken parts (8 pieces)
1 3/4 teaspoons extra-virgin olive oil
2 tablespoons chopped fresh oregano
2 tablespoons chopped Italian flat-leaf parsley
2 tablespoons thinly sliced fresh basil
1/8 teaspoon freshly ground black pepper

Directions: The night before: Combine the lemon juice, salt and water in a large bowl. Add the chicken pieces, cover, and refrigerate overnight.

The next day: Remove the chicken from the brine and pat dry. In a clean large bowl, combine the oil, herbs and pepper. Add the chicken and coat well. Cover and refrigerate for four to six hours to marinate.
Preheat the oven to 350°F. Place the chicken pieces on a cookie sheet and bake until cooked through, about 45 minutes.

**this is Cami posting, and I found these recipes on my iphone app that I just downloaded. I've loved them all.   you can find these recipes and many more @ http://www.wholefoodsmarket.com

HAPPY EATING!