9/19/12

Dietitian's Top Pick: Food Club Pinto Beans




Pinto beans and Texas cooking go hand-in-hand.  I’ve (Tyra) used both dry and canned beans in recipes, but prefer to soak dry beans and cook a large batch to eat with a meal or divide into several containers to freeze for future recipes.  I use beans as a meatless meal served with homemade cornbread or make pinto bean quesadillas.  They’re also a great side dish with Mexican food, barbeque, or with a meal of baked ham and potato salad.  Don’t forget to add them to soups, stews, stir-fries, or even salads.

Dry pinto beans contain virtually no sodium and have a winning NuVal™score of 93.  With food price inflation predicted, adding dry beans as a protein source for family meals can be a first line of defense in keeping the food budget in check.  Dry beans belong to a subgroup of the Vegetable Group or as part of the Protein Foods Group, according to USDA guidelines.  Try to incorporate two to three servings of beans per week into your meals.

Dry beans pack a nutritional punch with these attributes:
Contain complex carbohydrates and fiber – around 7 to 8 grams fiber per ½ cup
Good source of dietary protein – 8 grams per ½ cup
Low in fat
Plentiful in vitamins and minerals – an excellent source of potassium
Low in calories – 115 calories per ½ cup
Help reduce risk of heart disease, cancer, and type 2 diabetes

Ingredients: pinto beans

Nutrition Facts:
Serv. Size 1/4 cup dry
Calories 60, Saturated Fat 0g, Total Fat 0g, Cholesterol 0mg, Sodium 15mg, Carbohydrates 22g, Fiber 14g, Sugar 1g, Protein 7g, Vitamin A 0%Vitamin C 0%, Calcium 4%, Iron 15% 



 



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