Last week we had some very nice, warm weather in the valley.  Monday it chilled down considerably and I got to thinking about warming up with some beans-n-ham-n-cornbread.  That’s how we say it in our house, like it’s all one word.  We even have a little song I used to sing when Boo and Bud were younger (you’ll have to set your own tune because I’m not singing it, LOL) Beans -n- ham -n- cornbread, doo, doo.  Beans – n- ham -n- cornbread, doo, doo.

Anyway, it’s an easy recipe, but yummy and tummy-filling and very inexpensive.

Ingredients:

1 lb. dried beans (I use Great Northern beans, but you can use Navy beans or pintos also)

8 cups water

1/4 tsp. pepper

1 1/2 tsp. salt

1/2 tsp. garlic powder

1/2 tsp. onion powder

2 lb. smoked hamhocks

Directions:

Combine all ingredients in a 5 qt. or larger slow cooker.  Cook 8 hours on high setting.

When they’re done, they should look something like this.

Remove the ham hocks and let then cool slightly.  Cut the meat off the bone and stir into the beans.  Cook on high another 15 minutes.

Serve with warm cornbread. You can find my sweet cornbread recipe here.

Enjoy!!

I am a HUGE fan of Mexican food – tacos, burritos, enchiladas, tamales, chile relleno…  I could go on and on.  But my all time favorite is the simple dish of refried beans.  The problem is traditional canned beans are made with lard.  We switched to vegetarian refried beans awhile ago, but that only means no saturated fat.  The calorie count is still the same – 120 calories for a paltry 1/2 cup.  I’ve tried the no fat canned refried beans. They save 20 calories a serving, but they taste nasty (in my opinion).  So I was thrilled when I stumbled across a recipe for crockpot refried beans.  These beans have no fat, but I swear they taste just as good as restaurant refried beans. Best of all, you can make these for less than 5 cents a serving, as opposed to about 30 cents a serving or more for the canned version.

Ingredients:

3 cups dried pinto beans, sorted and rinsed

1 tsp. onion powder

1 tsp. garlic powder

2 1/2 tsp. salt (or less, if you prefer)

1/8 tsp. cumin

1 1/2 tsp. ground black pepper

4+ cups water

Directions:

Combine all the dry ingredients and 4 cups of water in a slow cooker.  Cook on high for 8 hours, adding water as necesssary.
When the beans are done cooking, strain them, reserving the liquid.  They will look something like this:

Mash the beans with a potato masher, adding reserved liquid as you go.  I like to finish then off with a handmixer, continuing to add liquid until desired consistency.

These beans don’t save anything in calories, but they do have virtually no fat, plus more fiber and potassium than canned beans.  Plus they are so creamy and delicious – I believe they are actually more filling than the canned so you won’t need more than one serving to be satisfied!!

This freezes really well.  To reheat, just defrost in the microwave, then add a little water and cook until bubbly, over low heat.

Nutrition Information:

per 1/2 cup serving: Calories:118.5, Total fat: .5 g, Sodium: 595 g, Potassium 405 g, Carbohydrates: 22 g, Dietary Fiber: 7.5 g

No, the noodles are not made of chicken.  Yes, I know it’s a silly name.  I’m sure this dish was originally called chicken and noodles, but in my family it has always just been chicken noodles.  Whatever you call this meal, it is super easy to make and especially comforting on a cold winter’s night, but the calorie count is not bad!! Pair it with a  big green salad or your favorite steamed vegetables and you’ve got yourself a well-balanced meal.

Ingredients:

1 pound boneless, skinless chicken breasts

1 can reduced fat cream of chicken soup

1 can fat-free chicken broth

8 ounces extra-wide noodles

Directions:

If you want your chicken to look brown, then brown it a little in a frying pan before cooking.  Otherwise, just put the chicken in the crockpot, cover with cream of chicken soup (I use a basting brush to spread it around).  Then pour in the chicken broth, set the crockpot to high and let cook for 4-6 hours, until the inside of the chicken registers 180F on a meat thermometer.

Cook noodles as directed on package. Remove chicken to a warm oven, then with crockpot still on high, slowly stir in a small amount oif flour or cornstarch until sauce is slightly thickened. Serve chicken over noodles and top with sauce.

Serves 4.

Enjoy!!

Nutritional Information (per serving):

Calories: 517

Total Fat: 7 grams

Cholesterol:199 mg

Sodium:1040 mg

Potassium:753 mg

Carbohydrate:46 grams

Fiber: 2 grams

Protein:64 grams