Fast And Low Fat Beans And Tomatoes For A Weeknight Recipes

FAST AND LOW FAT BEANS AND TOMATOES FOR A WEEKNIGHT

I had planned to make something nice for dinner tonight but a headache overcame me and I decided to scale down. Using a suggestion in a magazine as a jumping off point, I made this up. It was quite tasty! Serve this over rice or noodles. We liked "no yolk" egg noodles (the ones made only with egg whites so there is no cholestorol) but many other options would work.

Provided by ladypit

Categories Beans

Time 20m

Yield 6-8 serving(s)

Number Of Ingredients 5

Fast and Low Fat Beans and Tomatoes for a Weeknight image

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.

Nutrition Facts : Calories 226.4, Fat 0.8, SaturatedFat 0.2, Sodium 15.6, Carbohydrate 42, Fiber 10.7, Sugar 4.4, Protein 15.1

Ingredients

2 -4 garlic cloves, minced
1/2 onion, chopped
2 (15 ounce) cans cannellini beans or 2 (15 ounce) cans other white beans
1 (28 ounce) can chopped tomatoes
1/8-1/4 cup chopped fresh basil

LOW FAT FAVA BEANS WITH PARSLEY AND FETA

A great side dish for your mediteranean themed meal, or a hearty meal on the go. This dish is full of fiber and calcium, and tastes great on its own, stuffed into half a pita, or wrapped in lavash.

Provided by Chef RayRay

Categories Lunch/Snacks

Time 7m

Yield 2-3 serving(s)

Number Of Ingredients 5

Low Fat Fava Beans With Parsley and Feta image

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.

Nutrition Facts : Calories 128.3, Fat 0.5, SaturatedFat 0.1, Sodium 8.1, Carbohydrate 23, Fiber 6.3, Sugar 2.1, Protein 8.8

Ingredients

8 ounces canned fava beans
1 garlic clove
2 tablespoons chopped fresh parsley
1/4 cup fat free feta cheese
salt and pepper

EASY BLACK BEANS AND TOMATOES

A quick side dish to serve with fish tacos or grilled chicken; serve in small bowls or use slotted spoon to plate alongside fish tacos or grilled chicken.

Provided by Liz Eck

Categories Side Dish Beans and Peas

Time 15m

Yield 4

Number Of Ingredients 6

Easy Black Beans and Tomatoes image

Steps:

Stir black beans, tomatoes, lime juice, chili powder, cumin, and garlic powder together in a saucepan over medium heat; cook until the tomatoes soften, 10 to 15 minutes.

Nutrition Facts : Calories 122.7 calories, Carbohydrate 23.6 g, Fat 0.7 g, Fiber 8.7 g, Protein 7.5 g, SaturatedFat 0.1 g, Sodium 426.1 mg, Sugar 2.8 g

Ingredients

1 (15 ounce) can black beans, rinsed and drained
1 (14.5 ounce) can no-salt-added diced tomatoes
1 small lime, juiced
1 teaspoon chili powder, or more to taste
1 teaspoon ground cumin, or more to taste
1 teaspoon garlic powder, or more to taste

FAT FREE REFRIED BEANS

These fat free refried beans are great to use in enchiladas, tacos or even as a spread.

Provided by BROMFIELD

Categories Side Dish Beans and Peas

Time 25m

Yield 4

Number Of Ingredients 7

Fat Free Refried Beans image

Steps:

In a small bowl mash 2/3 cup of beans to a smooth paste.
In a medium saucepan over medium heat, combine the remaining beans with the water. When heated through, stir in garlic, pepper, salt and liquid smoke.
Stir the bean paste into the whole beans and mix well. Stir in the onion and cook for 10 minutes, or until onions are slightly cooked.

Nutrition Facts : Calories 134.2 calories, Carbohydrate 23.3 g, Fat 1.5 g, Fiber 9 g, Protein 7.7 g, SaturatedFat 0.3 g, Sodium 1044.4 mg, Sugar 1.9 g

Ingredients

2 cups canned black beans, divided
½ cup water
2 cloves garlic, minced
1 teaspoon pepper
1 teaspoon salt
1 teaspoon liquid smoke flavoring
¾ cup diced onion

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