September 30, 2014

Beans – They’re Good for Your Heart … and your Budget!

Doerr,-alyssa-2014By Alyssa Doerr, RD, LD
Hy-Vee Registered Dietician
(563) 359-9323

Did you know beans count as both a protein and a vegetable serving? They contribute over nine essential nutrients. Studies show that people who regularly consume beans have lower cholesterol levels and body weights. And, when consumed at least four times a week, beans result in a 22 percent lower risk for coronary heart disease.

In addition to being great for your health, beans are easy on the budget. A serving of canned beans costs around $0.36 and a serving of dried beans around $0.12. Try some of these ideas to incorporate more beans into your eating plan this week:

• When making tacos, use half ground beef and half black beans. You won’t even notice once it goes in the shell.
• Need a quick snack? Put rinsed and drained beans in a
tortilla with salsa and cheese to make a quick quesadilla.
• Add beans to salads.
• Puree beans with a little oil and seasonings to make a
vegetable dip.
• Add beans to soups and stews. Check out our Chicken Taco Soup recipe below.

Chicken Taco Soup Serves: 8

All you need:
1 onion, chopped
1 (15 ounce) can Hy-Vee no-salt-added black beans
1 (16 ounce) can Hy-Vee no-salt-added pinto beans
1 (15 ounce) can Hy-Vee corn, drained
1 (8 ounce) can Hy-Vee tomato sauce
12 ounces beer or chicken broth (alcohol will cook out of the beer)
2 (10 ounce each) cans diced tomatoes with green chilies
1 (1 ounce) package Hy-Vee taco seasoning
1 teaspoon cumin
1 clove garlic, chopped
3 skinless, boneless chicken breasts, cooked and shredded
2%-milk cheddar cheese, optional
Reduced-fat sour cream, optional
Crushed baked tortilla chips, optional

All you do:
1. Mix onion, beans, corn, tomato sauce, beer, tomatoes, taco seasoning, cumin, garlic and chicken in a pot. Bring to a boil; then turn down to simmer for 20-30 minutes.
2. Serve with cheese, sour cream and tortilla chips, if desired.

Nutrition facts per serving: 210 calories; 2 g total fat; 0 g saturated fat; 0 g trans fat; 25 mg cholesterol; 30 g carbohydrates; 8 g sugar; 17 g protein; 8 g fiber; 910 mg sodium

Daily values: 15% vitamin A, 15% vitamin C, 8% calcium, 15% iron

Source: Hy-Vee dietitians

Tip: This recipe freezes very well! Divide chicken taco soup into individual freezer-safe containers and take with you to work. Simply defrost and re-heat in the microwave.

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Filed Under: Health & Wellness

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