July 31, 2010
No chew recipe: black beans, diced tomatoes, and whole grain brown rice
This recipe is full of fiber and can be prepared with ingredients that can be stocked in your shelves and ready to be used when the pain spikes. It's quick, easy, and nutritious. See information below about the spices this recipe uses.
10 ounce can RoTel diced tomatoes with lime juice and cilantro
15 ounce can Progresso black beans
a pinch (less than 1/8 teaspoon) xanthum gum (optional)
2 tablespoon diced fresh onion or 1 teaspoon dried green onion
1 tablespoon ground flax seed
1 teaspoon brown cane sugar
1/2 teaspoon minced garlic
1/4 teaspoon cumin
1/4 teaspoon sea salt
Success whole grain brown rice boil-in-bag
Optional dried cilantro, finely chopped very ripe fresh tomato or salsa, and non-fat plain Greek yogurt for garnish
If you like your black beans to be extra thick, you may want to use the optional xanthum gum. Use it first, putting the can of tomatoes into a pot, adding the xanthum gum, stirring until lumps are gone. Because black beans are tough and chewy, putting them in a food processor or breaking them down with a hand blender is necessary if you want to take the "chewy" out.
If you are using fresh onion, you'll want to break them down with the black beans. After they have been softened in this manner, add them to the pot. If you are using dried green onions, add then to the mixture along with ground flax seed, sugar, garlic, cumin, and sea salt. I added a little (1/2 teaspoon) dried cilantro because I like this dish to be really spicy. Bring to a low boil and then cover and reduce to low heat. Stir often. After the mixture has simmered for 15 minutes, turn off the heat and and keep it covered.
While the black beans are cooking, put whole grain brown rice boil-in-bag in another pot and cook according to the directions on the package. If you want your rice to be softer, cook 2-5 minutes longer. Any whole grain brown rice will work, but the boil-in-bags make cooking simpler. When it's cooked and drained, place some brown rice into a bowl and top with the black bean and tomato mixture.
Makes four servings. I've garnished mine with lowfat plain Greek yogurt (a healthier alternative to the traditional sour cream), a pinch of dried cilantro, and some fresh diced tomatoes. It's a little spicy. Enjoy!
According to nutrition-and-you.com, cilantro contains anti-oxidants, vitamins, and it may help with digestive and cholesterol issues. Additionally, organicfacts.net states that cumin's health benefits include aiding in digestion, piles, insomnia, respiratory disorders, asthma, bronchitis, common cold, lactation, anemia, skin disorders, boils, immunity, and cancer. Ground flax seed, according to www.healthcastle.com is beneficial in lowering cholesterol, triglycerides, and blood pressure.
You can find other no-chew recipes on my blog by using the Google search tool on my main blog page. I am hoping you will feel better soon. Take good care and may God bless you.
Have you read With Great Mercy?