Wednesday, November 18, 2009

Bean Salad all week long

I learned a new, simple dish from my (future) mother-in-law this week- Thanks, Kim!


The Bean Salad

I like this one because you can make a big batch and munch on it for a quick lunch all week long. Since it's pretty much all beans, it's high in fiber and protein, and low in fat.


1 lb. great northern beans *or 2 cans, and really, any bean would do* ($2)


Add chopped greek-cured olives, such as Kalamata (price varies)


Add olive oil, red wine vinegar, chopped garlic, chopped cilantro, and salt and pepper (I don't count these as since I usually have them onhand, but I would estimate this cost at $3)




I don't usually use measurements for something like this. Just add more of what you like more.







Also, you could substitute basil for the cilantro if you prefer.



This salad would be lovely as an appetizer while you wait for these healthy Enchiladas to cook:

(Note: These aren't the quickest or cheapest thing I've ever cooked, but sometimes on a Saturday evening I'm feeling a bit more motivated.)


Broccoli, Mushroom, and Chicken Enchiladas:


Cook up some ground chicken (or turkey) in a skillet. Transfer to a large bowl.


Sautee some mushrooms and garlic in olive oil in same skillet used for chicken.


Steam broccoli.


Add mushrooms, garlic, and broccoli to bowl of ground chicken.


Add shredded cheese and half a can of green enchilada sauce to above mixture.


Heat some oil in your previously used skillet, and dip some whole wheat tortillas in. (Do not fry to a crisp.) Drain tortillas on paper towels. (This step makes for a slightly less healthy dish, but it makes a world of difference in taste and structure of enchiladas!)


One at a time, dip lightly fried tortillas in leftover enchilada sauce. Then, set in a large baking dish, and scoop some of your chicken/veg. mixture into tortilla. Roll and Repeat.




Any leftover enchilada sauce can be poured over rolled, filled tortillas. Sprinkle with shredded cheese.



Bake at 350* for 1/2 hour.











Loves it!

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