Fast And Low Fat Beans And Tomatoes For A Weeknight Food

FAST AND LOW FAT BEANS AND TOMATOES FOR A WEEKNIGHT

Steps:

• Heat a pan and spray with non-stick spray.
• When it is warm, add the garlic and onion and cook until starting to get translucent.
• Drain and rinse the canned beans.
• (Rinsing gets rid of some of the sodium.).
• Add the can of tomatoes with juice, and then the drained and rinsed beans as well as the basil.
• Mix it all together.
• Let it simmer 5-10 minutes (or while the pasta cooks) until it is bubbly.
• If you like your beans softer, let it cook longer.
• Serve over pasta or rice.

LOW FAT RED BEANS AND RICE

Steps:

• Heat oil in a large nonstick skillet over med heat.
• Add the onions, garlic, and bacon.
• Cook, stirring often, for 6 minutes, or until lightly browned.
• Stir in the beans and rice.
• Cook for 10 minutes, or until the rice is lightly browned.
• Season with salt and pepper.

LOW FAT RED BEANS AND RICE

Steps:

• Best when prepared the day before, as these directions instruct.
• Soak beans overnight in water to cover. Drain. Cook beans with ham soup base slowly for 3 hours. Near end of bean cooking time, saute yellow onions in olive oil until tender.
• Add remaining ingredients except seasoned salt & rice; cook slowly for 1.5 hours.
• Cool. Re-heat the next day and simmer for up to 1 hour [may need to add a little extra water if beans are too thick.] Add seasoned salt to taste.
• For thicker beans, remove a few beans from the pot, mash beans and return to pot.
• Serve over cooked rice.

LOW FAT FAVA BEANS WITH PARSLEY AND FETA

Steps:

• Warm fava beans in a small pot.
• Drain and pour into a medium bowl.
• Mix in chopped garlic, parsley, salt, pepper, and free fat feta (regular feta can be substituted if desired).
• Serve stuffed in half a pita or wrapped in lavash as a side dish.
• Also tastes great as a quick, light meal served on its own.