How to Meal Prep - Ep. 57 - RICE AND BEANS



Cook Once, Eat All Week: Black Beans

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Cool Beans

One of the ultimate nutrition powerhouses, black beans bring protein, fiber, and antioxidants to the table without an excess of calories or fat. Luckily, beans couldn't be easier to cook up in a flash. Available in cans and increasingly in BPA-free cartons, beans are a staple food your pantry should never be without. One big weekend batch of well-seasoned black beans will keep you on track all week long.

Check out our ultimate legume recipe for Vegetarian Black Beans and Rice, plus five more delicious ways to repurpose the leftovers after Sunday.

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Sunday: Vegetarian Black Beans and Rice

PREP TIME: 15 minutes
TOTAL TIME: 55 minutes
SERVINGS: 4 (with leftovers)

½ c brown basmati rice
¼ c olive oil
2 Tbsp minced garlic
3 c chopped onion
2 Tbsp dried oregano
2 tbsp ground cumin
1 Tbsp ground coriander
3 c chopped green bell pepper
6 lg plum tomato, cored, seeded, and chopped
⅓ c wine vinegar
6 cans (15½ oz) black beans
1 tsp tablespoon salt
¾ tsp freshly ground black pepper
2 c water

1. COOKrice according to package directions. Fluff the rice with a fork.

2. HEATthe oil in a large stock pot over medium heat. Add the garlic, onion, oregano, cumin, and coriander. Cook, stirring occasionally, for 2 minutes, or until the onion begins to soften. Add the bell pepper and cook for 4 minutes longer, or until softened. Stir in the tomato and vinegar and cook for 1 minute. Add the beans, salt, black pepper, and water and simmer, stirring occasionally, for 5 minutes. 

3. SERVEover the rice. Store the leftovers in lidded 2-cup containers and refrigerate for the rest of the week. 

NUTRITION(per serving) 219 cal, 8 g pro, 37 g carb, 8 g fiber, 5 g fat, 0.5 g sat fat, 538 mg sodium

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Monday: Black Bean Nachos

PREP TIME: 10 minutes
TOTAL TIME: 25 minutes
SERVINGS: 4

6 oz tortilla chips (round chips are preferable)
2 c leftover black beans, drained of any liquid
1½ c reduced-fat shredded Monterey Jack cheese
½ red onion, diced
Juice of 2 limes
½ c light sour cream
Chopped cilantro
Salsa (either fresh, or your favorite bottled salsa, optional)
Pickled Jalapenos (optional) 

1. PREHEATthe oven to 425°. Arrange the chips in a single layer on a large baking sheet. Spoon the beans evenly over the chips, then top with the cheese and onion. 

2. BAKEfor 15 to 20 minutes, until the cheese is fully melted and bubbling. Remove.

3. COMBINEthe lime juice, sour cream, and cilantro. Spoon over the nachos. Top with the salsa and jalapenos, if desired.

NUTRITION(per serving) 295 cal, 14 g pro, 33 g carb, 5 g fiber, 14 g fat, 8 g sat fat, 265 mg sodium

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Tuesday: Caribbean Seafood-and-Black-Bean Salad

PREP TIME: 10 minutes
TOTAL TIME: 30 minutes
SERVINGS: 4

1 tbsp olive oil
4 oz peeled, deveined medium or large shrimp, cut into chunks
1 garlic clove, minced
2 c leftover black beans, drained
1 Tbsp chopped fresh cilantro
1 Tbsp lime juice
½ tsp hot-pepper sauce
¼ tsp salt

1. HEATthe oil in a medium skillet over medium-high heat. Add the shrimp and garlic. Cook, stirring, for 2 minutes, or until the shrimp are opaque in the center. Remove to a bowl.

2. ADDthe beans, cilantro, lime juice, hot-pepper sauce, and salt. Stir. Cover and refrigerate for 20 minutes or as long as 24 hours.

NUTRITION(per serving) 249 cal, 12 g pro, 16 g carb, 4 g fiber, 4 g fat, 1 g sat fat, 218 mg sodium

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Wednesday: Avocado With Black Beans

PREP TIME: 8 minutes
TOTAL TIME: 8 minutes
SERVINGS: 4 

1 Tbsp lime juice
1 Tbsp olive oil
2 c leftover black beans, drained
¼ green bell pepper, finely chopped
1 garlic clove, minced
½ tsp salt
⅛ tsp ground black pepper
⅛ tsp ground red pepper
1 Tbsp chopped cilantro
1 avocado (8 oz), quartered

1. PLACEthe lime juice or vinegar in a large bowl and gradually whisk in the oil. Stir in the beans, bell pepper, garlic, salt, black pepper, and red pepper. Taste and add more lime juice. Stir in the cilantro.

2. PLACEthe avocado, cavities up, on 4 plates. Spoon the bean mixture into the cavities so it overflows onto the plate.

NUTRITION(per serving) 229 cal, 9 g pro, 26 g carb, 11 g fiber, 11 g fat, 2 g sat fat, 296 mg sodium

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Thursday: Chili-Spiced Turkey-Bean Burgers

PREP TIME: 20 minutes
TOTAL TIME: 40 minutes
SERVINGS: 4 

⅔ c leftover black beans, drained
1 large egg
1 Tbsp chili powder
½ tsp ground cumin
½ tsp salt
1 lb lean ground turkey breast
4 sm whole grain hamburger buns, split
4 slices tomato
Guacamole, optional, for serving

1. PREHEATthe broiler. Coat the broiler pan rack with olive oil cooking spray.

2.  MASHthe beans to a chunky texture. Stir in the egg, chili powder, cumin, and salt until well blended. Add the ground turkey and mix first with a spoon, then gently with your hands, until well blended. With moistened hands, shape mixture into 4 equal-sized patties. Place on the prepared broiler-pan rack.

3. BROILthe patties 4" to 6" from the heat for 6 to 7 minutes per side, until lightly browned, firm, and cooked through. Transfer to a plate. Place the buns on the broiler pan and toast.

4. PLACEtoasted buns on 4 plates. On the bun bottom, place a tomato slice and a burger. Spoon 2 tablespoons guacamole over each if desired, cover with the bun top, and serve.

NUTRITION(per serving) 386 cal, 38 g pro, 37 g carb, 11 g fiber, 13 g fat, 2 g sat fat, 831 mg sodium

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Friday: Black Bean and Squash Chili

PREP TIME: 10 minutes
TOTAL TIME: 35 minutes
SERVINGS: 4 

1 med onion, finely chopped
1 can (28 oz each) diced tomatoes
1 can (15 oz each) reduced-sodium beef or mushroom broth
2 c leftover black beans, drained
3 ribs celery, finely chopped
2 med zucchini, finely chopped
2 med yellow squash, finely chopped
1 green peppers, finely chopped
2 Tbsp chili seasoning

1. HEATa large pot coated with cooking spray over medium-high heat. Add the onion and cook, stirring frequently, for 5 minutes, or until the onion begins to soften. Add the tomatoes (with juice), broth, beans, celery, zucchini, squash, peppers, and chili seasoning.

2. REDUCEthe heat to medium and simmer for 30 minutes, or until the vegetables are tender.






Video: 5 Healthy MEAL PREP Ideas | Back-To-School 2017

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Date: 07.12.2018, 04:15 / Views: 84561