Fall seems like a perfect time for soups, stews, and roasts. Beans are often a part if fall cooking and they’re inexpensive, full of protein and versatile (a Quarter Pounder has 410 calories and 7 grams of saturated fat with a cost of around $3.49. A pound of dry kidney beans which can produce 12 half cup servings with 1500 calories and costs around $1.60).
You just need to rinse the beans and expect them after for really shriveled beans or little stones. Cover the rinsed beans with a couple of inches of water and boil. After they come to a boil, reduce the heat, cover the cooking pot and simmer until they have the texture you like. This process could take a couple of hours. If you would like a faster route, you can soak the beans in water overnight which reduces the necessary cooking time. Toss the water they soaked in and start with fresh water. Don’t add salt. That makes the beans tough.
Below you can find my own Turkey Chili recipe. It’s easy to make and my family loves it on a Sunday night with a salad. Yum!
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Paula’s Turkey Chili:
1 ¼ pound ground turkey
1 can kidney beans (try to buy organic if you can)
1 can white beans
1 - 16 oz. stewed tomato
1 -6 oz. tomato paste
2 tbls. chili powder
2 tbls. dried onion
½ tsp. garlic powder
½ tsp. oregano
½ tsp. cumin
1/2sp. Paprika
½ tsp. black pepper
½ tsp. salt
½ tsp. sugar
1 ½-2 cups of H2O
Brown the meat in a soup pot. Add remaining ingredients. Simmer for 20 minutes. Enjoy!
Workout Diary 10/26/10: Tuesday
Recumbent bike- 30 min
Strength train- Chest /triceps
Lying chest press- 15 lb
pilaties magic circle
push ups
lying triceps extention- 26lb padded bar
chest flye-15lb
triceps kickback- 12 lb
single dumbbell chest push- 20 lb
triceps pushdown- 2 tubes secured in a door frame
10/26/10- Tuesday Food Diary:
Breakfast-
grapefruit (40 cal)
1 cup egg whites, 1 cup spinach (120 cal)
whole wheat toast, 1 tbls no-sugar added jam (90 cal)
A.M. Snack-
large apple (57 cal)
protein shake (90 cal)
Lunch-
3 oz Tuna steak (156 cal)
8 asparagus (25 cal)
small homemade popcorn (45 cal) *
P.M. Snack-
1 cup quinoa salad- quinoa, 1/4 cup chopped apple, 2 tbls adamame, 2 tbls chopped red pepper, 1/2 tsp rice wine vinegar (190 cal)
Dinner-
4 oz roasted lamb with garlic and rosemary (245 cal)
Stuffed squash with basmati rice, shrimp, spinach {Cooking Light Magazine}( 230 cal)
TOTAL CALORIES- 1388
*you put raw popcorn into a plain brown lunchbag. Pop for 2 minutes, or until popping slows down, spray with butter flavored spray and salt to your liking
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