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black beans



Grilled Chicken with Black Bean Salsa and Rosemary Mashed Sweet Potatoes Answers the What’s for Dinner Challenge

Like a lot of moms, working or otherwise, dinner is one of the most complicated parts of my day. I’m a dedicated meal planner, and more times than not it saves me. But there are nights, like this one, where the wheels fall off. It happens to the best of us. My initial reaction was, “there’s nothing in the house.” Somewhat true, I haven’t yet been to the grocery store this week. We all use this excuse, but honestly, we all have so much stuff stockpiled in our pantries and freezers that it’s more likely we’re just not interested in figuring something out with the puzzle pieces of cans and frozen veggies.

Tonight, I challenged myself to make something delicious and satisfying with nothing more than what we had on hand.

I served my family grilled BBQ marinated chicken with a black bean and corn salsa and honey rosemary mashed sweet potatoes. Not entirely complementary by culinary standards, but it received rave reviews by way of spotless plates.

It started with the chicken. Our local Amish butcher shop has wonderful chicken breasts marinated in BBQ spices. I use this chicken to make our BBQ Chicken Tacos with Avocado Coleslaw. My husband had the foresight to pull two pieces out of the freezer this morning. So this was where I started. The unseasonably warm weather meant I got to fire up the grill!
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How to Cook with Black Beans

Black beans might be a pantry staple in your kitchen, but how often do you use them creatively? Aren’t they usually just a meager side dish or recipe afterthought? Well leave that mentality behind as we’re about to unveil not only the amazing health benefits of this powerhouse legume, but also share five healthy recipes you can try to branch out and start using black beans more adventurously. 

Health benefits: Black beans are an incredibly complex little legume that provide tons of protein, fiber and other nutrients while still remaining low in fat and considerably low in calories. They’re also high in iron, calcium, vitamin B and folic acid, and the minerals magnesium, phosphorous and manganese.

Because of their high fiber content – nearly 15 grams in one cup – they’re great for promoting healthy digestion and preventing constipation. Beyond their vitamin and mineral perks, black beans have also been found to lower blood cholesterol, stabilize blood sugar levels, and reduce the risk of diabetes and heart disease. And because they contain phytochemicals – one of the powerful elements in antioxidants – black beans have also been found to fight chronic diseases and even cancer.
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Black Bean and Sweet Potato Burgers Make a Tasty Vegetarian Summer Meal

 

Every now and again, a non-meater just craves a hamburger. I know this because I am one. I very rarely eat meat and the thought of a meat patty can sometimes just gross me out. But that’s where veggie burgers come in – quality, homemade veggie burgers.
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Beans are More than Just Good for Your Heart

We’ve heard the jingle, but few of us know what makes beans such a healthy food. Beans are packed with fiber and protein to help keep you strong and prevent disease. While a lot of people eat their legumes in the form of calorie-laden Mexican refried beans or barbecue baked beans, there are plenty of other ways to enjoy the nutritional powerhouse.

Black Beans: Like most beans, black beans are a good source of fiber, which lower cholesterol. When combined with whole grains, like brown rice or whole-wheat pasta, black beans are filling and delicious. They’ve also been said to be as rich in antioxidants as grapes and cranberries, two foods that have been touted as “super fruits.” Try them in a fish with black bean salad with a figure-friendly white fish like tilapia.
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