Food, Health and Fitness
Pahrump Valley Gazette, Thursday, Oetoher 23, 1997 13
'The average incu-
bation period for
localized genital in-
fection is three to
seven days.'
Giving summer favorites a fall make-over
Let the change of season begin in your kitchen by
giving favorite summer food a new look - and taste - for
fall. Many summer staples are easily transformed into
hearty yet healthy dishes when you warm them up with
autumn flavors.
Take baked beans. This backyard barbecue favorite
comes complete with seasonings like molasses, brown
sugar and garlic, making it an excellent base for crowd-
pleasing soups and stews during the colder seasons. Or
take popular cool summer salad ingredients, like garbanzo
beans and tomatoes, heat them up and combine them with
spices and other ingredients to create hearty fall meals.
From summer to fall, beans are a no-fuss way to add
vitamins and protein, without lots of fat or calories; and
they're easy to prepare. If you plan your meals ahead, use,
dry packaged beans. They're simply to soak and cook. Or
keep canned beans on hand for added convenience and
spur-of-the-moment cooking.
Try these two recil which combine the best of both
seasons. Canned baked beans are an easy and tasty stew-
starter for Baked Bean Stew, a zesty meal with chicken,
garbanzo beans and tomatoes. Autumn Chicken & Bean
Bonanza combines summery garbanzo beans, tomatoes
sand sun-dried raisins with warm fall spices like cinnamon
and cumin. For additional recipes, visit our Web site at
http://www.praifieweb.com/bean.
Baked Bean Stew
1 cup chopped onion
1 cup chopped green pepper
1 tablespoon vegetable oil
12 ounces boneless skinless chicken breast
or tenders, cut into l/2-inch pieces
2 cans (30 oz.) baked beans or pork and beans
1 can(15oz.) garbanzo beans or blackeyes,
drained and rinsed; or 1 1/2 cups cooked dry packaged
garbanzo beans or blackeyes
1 can (14.5 oz) diced tomatoes with roasted gar-
lic, undrained
3/4 teaspoon dried sage leaves
1/2 teaspoon ground cumin
Salt and pepper, to taste
Saute onion and green pepper in oil in large saucepan
until tender, three to four minutes. Add chicken and
cook over medium heat until browned, three to four
minutes.
Add beans, tomatoes, and herbs to saucepan; heat to
boiling. Reduce heat and simmer, uncovered, eight to
ten minutes. Season to taste with salt and pepper.
TIPS: Frozen chopped onion and green pepper can he
used. Stew can he prepared one to two days in advance;
refrigerate, covered. Stew can also he frozen up to two
months.
Chicken and Bean Bonanza
1 1/2 cups chopped onion
1/2 cup chopped green or red pepper
1 teaspoon minced garlic
1 tablespoon vegetable oil
12 ounces boneless skinless chicken breast or
tenders, cut into l/2-inch pieces
1 teaspoon ground cumin
3/4 teaspoon ground cinnamon
1 can (15 oz.) navybeansorgarbanzobeans, drained
and rinsed; or 1 1/2 cups cooked dry packaged navy beans
or garbanzo beans
1 can (15 oz.) red beans or kidney beans, drained
and rinsed; or 1 1/2 cups cooked dry packaged red beans or
kidney beans
l can (14.5 oz.) Italian-Style stewed tomatoes,
undrained
1/4 cup raisins
Salt and pepper, to taste
Saute onion, pepper, and garlic in oil in medium saucepan
two to three minutes. Add chicken, cumin, and cinnamon;
cook over medium-high heat until chicken is lightly browned,
three to four minutes.
Add beans, tomatoes and raisins; heat to boiling. Reduce
heat and simmer, uncovered, until slightly thickened, five to
eight minutes. Season to taste with salt and pepper.
TIPS: Frozen chopped onion and green pepper, and
prepared garlic can be used. The dish is delicious served
over cooked rice, couscous, or pasta. Can he prepared one
to two days in advance; refrigerate, covered.
Tips and techniques to prepare dry beans
For cooks looking for do-ahead convenience, dry
beans are easy to prepare. The Bean Education and
Awareness Network (B.E.A.N.) offers the following tips
for preparing dry packaged beans.
Before cooking, soak dry packaged beans to help
soften and return moisture to the beans and reduce
cooking time. Most beans will rehydrate to triple their
dry size, so be sure to start with a large enough pot.
* Preferred Hot soak and Quick soak methods - Hot
soaking helps dissolve some of the gas-causing sub-
stances, making the beans easier to digest. For each
pound of beans, add 10 cups hot water; heat to boiling
and let boil two to three minutes. Remove from heat,
cover and set aside for at least one hour (Quick Soak), or
up to four hours (Hot Soak).
* Traditional Overnight Soak - For each pound (two
cups) dry packaged beans, add 10 cups cold water and let
soak overnight, or at least eight hours.
Bean Cooking
* Drain soaking water and rinse beans; cook in fresh
water. In general, beans take 30 minutes to two hours to
cook depending on variety. Check bean packaging for
specific cooking times and instructions.
* Spice up beans while they cook. Seasonings, such as
garlic, onion, oregano, parsley or thyme can be added to
the pot while beans are cooking. Add acidic ingredients,
such as tomatoes, vinegar, wine or citrus juices, only at
end of cooking, when the beans are tender.
* To test for doneness, bite-taste a few beans. They
should be tender, but not overcooked. When cooling,
keep beans in cooking liquid to prevent them fro m drying
out.
Bean Storing
Cooked dry beans can be stored in air-tight containers
in the freezer for up to six months. Bean dishes can be
stored about four or five days in refrigerator.
Bean Counting
* One pound dry packaged beans (uncooked) = about
two cups dry = six cups cooked,drained
* One cup dry packaged beans (uncooked) = three cups
cooked = about two cans (15 112 ounces each), drained
