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YOUR CULINARY STARTS WITH JAPAN Canada is a world leader in bean production, exporting beans to more than 70 countries! In fact, 80 – 90% of the beans grown here are exported. Ontario bean growers are proud to grow high quality beans that are enjoyed around the world and right here at home. Types of Beans Cooking Tips 1 cup dry = 2.5 cups cooked Use unsalted water—salt toughens beans during cooking White Pea Beans Dark Red Lemon, vinegar and other (Navy beans, White beans) Kidney Beans acidic ingredients slow the cooking process. Add them once the beans are tender. Using baking soda to aid cooking beans is not recommended unless you have hard water. If you need to add baking soda, limit the amount to 1/8 tsp per 2 cups Black Beans Adzuki Beans (Black Turtle Beans, Pretos) (0.5 mL per 500 mL) water. Bean cooking time varies by type. When a bean is fully cooked, the skin is still intact but the bean easily be smashed between two fingers. Pre-soak beans then boil for 10 – 12 minutes in fresh water White Kidney Beans Otebo Beans before adding to your slow cooker. (Cannellini, Alubia beans) During hot weather, soak beans in the refrigerator to prevent fermentation. For more tips & tricks see pages 28 – 29. Cranberry Beans Light Red (Romano, Speckled Sugar) Kidney Beans YOUR CULINARY STARTS WITH Mains 6 Quick Cassoulet 7 Bean & Bacon Chowder starters and appetizers 8 White Bean Batter Corndogs 9 Salisbury Steak & Mushroom Gravy 10 Beef & Bean Stew 2 Vegetable & Bean Antipasto 11 Roasted Corn & 3 Bean Bruschetta Flatbread White Bean Chowder 4 White Bean Salad 12 Tortellini Bean Soup 5 Gaucho Bean Dip 13 White Bean & Vegetable Pizza 14 Spanish Bean Frittata Desserts and Beverages 15 Italian Baked Beans 16 Greek Style Bean Pitas 23 Chocolate Peanut Butter 17 Speedy Skillet Dinner Cup Smoothie 18 Bean "Meat"Balls & Spaghetti 24 Easy Pull Apart Bread 19 Linguini With 25 Banana Bean Muffins White Beans & Vegetables 26 Adzuki Bean Fudge 20 Curried Beans & Vegetables 27 Bean and Coconut Pie 21 Teriyaki Chicken and Beans 22 Vegetable Stew see page 28 – 29 for Tips and Tricks with Parmesan Biscuits starters and appetizers 2 tbsp vegetable oil 1 medium cooking onion, diced 1 small sweet Vegetable & red pepper, seeded and diced Bean Antipasto 1 small sweet green pepper, YIELD: makes 5 cups seeded and diced In a large saucepan or Dutch oven, 1 cup diced carrots heat the oil over medium heat. Sauté 1/2 cup chopped green beans the onion, peppers, carrots, and green beans, stirring occasionally 1 tbsp minced garlic until tender (about 10 minutes). 1 1/4 cups water Add the garlic and cook a further minute. 3 tbsp cider vinegar Add the water, vinegar, tomato paste 1 – 5 1/2 oz can of tomato paste and simmer covered for 15 minutes. 2 cups white pea beans Stir in the beans, jalapeño peppers, (navy beans), chopped parsley and salt. soaked and cooked Place half of the mixture in a food or canned in water: processor. Process until smooth. drained and rinsed Return to the pan and stir to combine. 2 tbsp pickled or fresh jalapeño peppers, Store in glass jars in the refrigerator until finely chopped ready to use. Can be made several days in advance. Serve with crackers 1/4 cup finely chopped parsley and crostini. 1 tsp salt NUTRITION (FOR 1 SERVING): Calories 22; 1 g; 1 g; 4 g 2 Protein Fat Carbohydrates 1 can Beans in Bean Bruschetta (14 oz./398 mL) tomato Sauce 3 green onions, sliced Flatbread 1 medium tomato, chopped YIELD: 4 SERVINGS 1 clove garlic, minced Combine beans, green onions, tomato, 1/2 cup slivered green pepper garlic, green pepper, basil and hot pepper sauce. 2 tsp dried basil leaves Spread evenly over flatbread. Sprinkle 1/2 tsp hot pepper sauce with cheese. 1 Italian style Bake 425°F (220°C) for about 15 minutes gourmet flatbread or until bubbling and cheese is melted. (12 inch/30 cm, 425 g) Cut into wedges. 1 1/2 cups shredded mozzarella cheese NUTRITION (FOR 1 SERVING): Calories 517; ITALY Protein 28 g; Fat 12 g; Carbohydrates 78 g; 9.1 g Total Dietary Fibre 3 2 cups white pea beans (navy beans) soaked and cooked or canned in water: drained and rinsed 2 large stalks celery, thinly sliced on the diagonal White Bean 1 small red onion, halved and thinly sliced Salad 1/2 small red pepper, thinly sliced YIELD: 10 servings 1/2 small green pepper, thinly sliced In a large glass or plastic serving 1 cup bowl, combine beans, celery, onion, cherry tomatoes, halved peppers and tomatoes and set aside. 1 cup arugula Dressing: In a small mixing bowl, 1 tbsp fresh chives, chopped combine the garlic, mustard and vinegar. Slowly whisk in the oil and Vinaigrette season with salt and pepper. 1 tsp fresh garlic, minced Pour over the bean mixture and 1 tsp Dijon mustard mix well. 1 tbsp balsamic vinegar Cover and refrigerate for at least four 1/2 cup olive oil hours or overnight before serving. Just before serving, add arugula and chives and toss lightly. Adjust seasonings as needed. NUTRITION (FOR 1 SERVING): Calories 153; GREECE Protein 3.4 g; Fat 11.1 g; Carbohydrates 10.7 g; 4 Fibre 2.6 g; Sodium 166 mg; Sugar 2.0 g starters and appetizers Gaucho 1 can Beans in (14 oz./398 mL) Tomato Sauce Bean Dip 1/2 tsp garlic powder YIELD: 8 – 10 SERVINGS 1/2 tsp onion powder Purée beans and sauce in food processor 2 – 3 tsp chili powder or blender with seasonings until smooth. Spoon into a shallow 9 inch or 10 inch (23 – 25 cm) pie plate or casserole. Arrange your choice of garnishes on top. Serve with chips to dip into the layers and don’t be concerned if garnishes work down into bean mixture ARGENTINA NUTRITION (FOR 1 SERVING): Calories 54; Protein 2.7 g; Fat 0.4 g; 11.7 g; 4.4 g Carbohydrates Total Dietary Fibre 5 Mains 1 tbsp vegetable oil 4 boneless, skinless, chicken breast halves Quick 1/2 lb hot Italian sausage, cut in 1/2-inch/2cm. Cassoulet slices YIELD: 4 SERVINGS 3 medium carrots, sliced In large frying pan, heat oil over medium- high heat. Brown chicken and sausage. 1 medium onion, sliced Add carrots, onions and garlic; sauté 2 minutes. Drain off fat. 1 clove garlic, minced Stir in wine, bay leaf, thyme and pepper. 1/2 cup dry red wine Cover and simmer over low heat about 1 bay leaf 15 minutes or until chicken is no 1 tsp dried thyme leaves longer pink. 1/4 tsp pepper Stir in beans and heat through. Sprinkle parsley on top. 1 can Beans with Pork (14 oz./398 mL) in Tomato Sauce Or use, 1/2 cup (125 mL) chicken broth Pinch chopped parsley and 1 tbsp (15mL) red wine vinegar NUTRITION (FOR 1 SERVING): FRANCE Calories 447; Protein 41.1 g; Fat 18.1 g; 28.9 g; 7.7 g 6 Carbohydrates Total Dietary Fibre 4 slices bacon 1 onion, chopped 1/2 green pepper, minced 1 can Beans in Bean & Bacon (28 oz./796 mL) Tomato Sauce 1 can tomatoes, Chowder (28 oz./796 mL) crushed YIELD: 4 servings 1/2 cup water In a large saucepan fry bacon until 1/2 tsp celery seed crisp; remove and crumble. Add (optional) onion and green pepper to bacon 1/2 tsp salt drippings. Sauté 1 – 2 minutes. Stir in beans, tomatoes, water, celery seed, salt and crumbled bacon. Simmer 10 minutes or until hot. Serve with whole wheat bread. Microwave Method ENGLAND Arrange bacon in 3 quart (3 L) casserole; cover with paper towel. Cook on high 3 – 4 minutes or until crisp; remove and crumble. Add onion and green pepper to bacon drippings. Cook on high 2 minutes; stir in beans, tomatoes, water, celery seed, salt and crumbled bacon. Cook on high about 4 minutes until hot. NUTRITION (PER SERVING:): Calories 376; Protein 14.4 g; Fat 14.6 g; Carbohydrates 54.9 g; Total Dietary Fibre 19.0 g 7 White Bean Batter Corndogs Yield: 8 corndogs In a medium pot, add 4 inches (10 cm) of canola oil, heat to 375°F (190°C). 1 cup yellow cornmeal In a medium bowl, combine cornmeal, 1/4 cup flour flour, sugar, baking powder and 3 tbsp salt; stir to combine. Add buttermilk, white sugar puréed beans, egg, and canola 1 tbsp baking powder oil; stir until batter is combined. 1/4 tsp salt Place each hot dog on stick. In 1 cup buttermilk a shallow bowl add cornstarch. Roll hot dogs in cornstarch 1 cup canned white kidney beans, and shake off any excess. drained & rinsed, puréed Pour batter into a tall glass. Working 1 egg beaten in batches of 2, dip hot dogs in 2 tbsp canola oil batter, turning the stick slowly as you remove to ensure batter sticks. 1/4 cup cornstarch, for dredging Immediately place into oil and cook 8 all-beef hot dogs until batter is golden brown, about 3 8 6” wood sticks* to 4 minutes, or until corndog floats. With tongs, remove from oil and Canola oil for frying transfer to a paper towel-lined plate. Nutrition (per 2 corn dogs): Serve immediately with your Calories 655; Fat 41.2 g; Protein 17.5 g; choice of condiments. Carbohydrates 53.6 g; Fibre 3.7 g; Sugar 11.7 g; Sodium 1123 mg; Cholesterol 84 mg A secret ingredient puts a twist on this traditional street food.
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