Basic Bean Salad

I used to avoid beans. I didn't like the texture. I only ate them in chili and even then they were dominated by the beef.

But now that I'm getting older, trying to cut back on meat and increase fiber, I've developed quite a taste for them. I haven't yet graduated to cooking my own, but I may get there yet.

The following is a simple salad I make a couple of times a month. I count beans as a protein exchange: 1/2 cup = 1 meat, so this recipe as is would have about 3.5 meat exchanges, plus whatever veggies were added.

The base is as follows:

1 can beans (black, red, pinto, cannellini, whatever you like)

2 T lime juice

1 t minced garlic

1/4 t cumin

2 T minced cilantro

Rinse and drain the beans. Toss with remaining ingredients. Add whatever other veggies you like. I usually add 1 diced red pepper. If I have leftover corn on the cob I will add 1/2 ear per can of beans. Chopped red onion is good. Let your imagination run wild.

This recipe easily doubles or more. If I'm doubling I use two different types of beans. Great for summer picnics or potlucks.

Crustless Quiche

I do like crust on a quiche, especially a flavorful, flaky one. But I like dessert more, and if I want to have quiche AND dessert (especially if there is bacon in the quiche), I’ll usually forgo the crust.

The following is modified from something I found on the web once. Without the crust, the taste of the filling is more emphasized.

Preheat the oven to 375F. Grease bottom and sides of quiche pan.

Next make the custard:

4 eggs

1.5 cups milk (I usually use skim)

0.5 c flour (I use King Arthur white whole wheat)

0.5 t baking powder

0.5 t salt

Mix together until smooth. Grate:

4 oz cheese (I use sharp cheddar)

Mix into custard. Add your choice of filling. (My standby is mushrooms and bacon. I 8oz of mushrooms until soft and chop 4-7 slices of cooked bacon into small pieces.)

Pour into quiche pan and bake for 40 minutes or until quiche is set, but very slightly jiggly. Quiche will be puffy right out of the oven, but will fall as it cools.

Exchanges per quarter quiche, excluding filling:

2 meat, 0.375 dairy, 1 fat, 0.625 carb