White Bean Chicken Chili

This is soooo good!  It is a great way to use those dry beans, canned corn, canned chicken, etc!  And, it tastes wonderful.  It also freezes well.


White Bean Chicken Chili
Ingredients:

2 tablespoons vegetable oil

1 pound diced, cooked chicken meat (or 1 pint canned)

1 onion, chopped

2 cloves garlic, minced

2 (14.5 ounce) cans chicken broth

1 (16 oz) jar Salsa Verde

1 (16 ounce) can diced tomatoes

1 (7 ounce) can diced green chiles

 1/2 teaspoon dried oregano

1/2 teaspoon ground coriander seed (opt)

1/2 teaspoon ground cumin

2 (15 ounce) can white beans, drained

2 ears fresh corn, or 1 can corn

salt to taste

ground black pepper to taste

Directions:

1. Heat oil, and cook onion and garlic until soft.
2. Stir in broth, salsa verde, tomatoes, chilies, and spices.  Bring to a boil, then simmer for 10 minutes.
3. Add corn, chicken, and beans; simmer 5 more minutes.  Season with salt and pepper to taste.
4. Serve with these toppings for people to choose from: limes, cilantro, cheese, avocado, sour cream, and either corn chips or broken up tortilla chips.

Note:  If you want to use dry beans, soak overnight, drain, and in a crock-pot, put in the broth, onions, tomatoes, salsa verde, beans and spices.  Let cook during the day.  Just before ready to serve, add chicken, and corn.  Heat through.

Canning Mistakes

I love canning. I think it is a great way to save money! If you have a garden, the only cost of canning is the jar. I also think the flavor and quality of home canned foods are often superior to store purchased foods. However, home canning must be safe as to not get you and your loved ones sick. The following resource comes from Kathleen Riggs, USU Family and Consumer Sciences Agent, Iron County:

Major Canning Mistakes – Potentially Deadly

*Making up your own canning recipe. Without scientific testing, you will not know how long the product needs to be processed to be safe.

*Adding EXTRA starch, flour or other thickener to recipe. This will slow the rate of heat penetration into the product and can result in undercooking.

*Adding EXTRA onions, chilies, bell peppers, or other vegetables to salsas. The extra vegetables dilute the acidity and can result in botulism poisoning.

*Using an oven instead of water bath for processing. The product will be under-processed since air is not as good a conductor of heat as water or steam. The jars also may break or explode.

*Not making altitude adjustments. Since boiling temperatures are lower at higher altitudes, the products will be under-processed. Pressure canning requires adding more pounds of pressure while waterbath canning requires more processing time.

*Not venting pressure canner. Lack of venting can result in air pockets (cold spots) which will not reach as high a temperature as is needed.

*Not having dial-type pressure canner gauges tested annually. If the gauge is inaccurate, the food may be under-processed and therefore unsafe.

*Failure to acidify canned tomatoes. Not all tomatoes have an adequate acid level (pH), especially if the vine is dead when tomatoes are harvested. This can result in botulism poisoning.

*Cooling pressure canner under running water. Calculations as to processing time include the residual heat during the normal cool-down period as part of the canning process. Hurrying this process will result in under-processed food; siphoning of liquid from the jars and jar breakage may also occur.

*Letting food prepared for “hot pack” processing cool in the jars before placing them in the canner for processing. The heat curves are based on the food being hot at the beginning of the processing. The product could be under-processed. NOTE: Canned meat, vegetables, or salsa which is under-processed can cause botulism.

Minor Canning Mistakes – Economic Loss, But Results Not Deadly

*Use of mayonnaise jars. The thinner walls of the glass may break, especially if used in a pressure canner, and it may be more difficult to obtain a good seal. However, if it seals, it is safe to use.

*Use of paraffin on jams & jellies. Small air holes in the paraffin may allow mold to grow. Also, paraffin can catch on fire if overheated during preparation. If preserves do have mold growth, the recommendation is not to eat the product, but discard it.

*Cooling too slowly after removing from canner. (Example: stacked jars close together.) There is a group of harmless organisms called thermophiles that can survive canning. If bottles are held hot for long periods, they can produce acid (fermentation). This results in the defect known as “flatsour.” This is harmless, but produces an undesirable flavor.

*Storing food longer than recommended. Keeping foods longer than recommended or storing them at temperatures above 70° F for an extended period of time will decrease the quality and the value of some nutrients, but the product will be safe to eat. A darkening of fruits and change in texture is often a result as well.

The general guidelines for safe food preservation really are not difficult to follow. Just make certain to always use an up-to-date, scientifically-tested recipe, follow it exactly and make the altitude adjustments for time or pressure. If you have specific questions, contact your local USU Extension office. If you cannot find your local office listed in the phone directory under USU, look under the county government listings.

Cautions Issued for Specific Foods

• Butter — For now, canning butter using any method is not recommended. Some methods are dangerous at best; others are not backed by science.

• Hydrated wheat kernels (berries) — Starch in wheat may interfere with the heat penetration during canning. Insufficient processing can result in botulism food poisoning. Wheat should be stored dry until use or refrigerated up to several days if hydrated for use in the near future.

• Quick Breads (e.g. , banana, zucchini, pumpkin) — Baking quick breads in canning jars and then placing a lid and ring on the jar to create a vacuum seal as it cools does not kill botulism-forming organisms that grow in warm, moist, anaerobic conditions. These items should be either baked fresh and served or frozen.

• Dried Beans (pinto, kidney, etc.) — To safely can dried beans, they must be hydrated first (usually 12 to18 hours) and then brought to a boil for 30 min. Hot beans are then placed into hot jars for processing.

Dry Bean Equivalent

Most recipes call for cooked beans. If you are rotating your dry bean supply, the following equivalents may be helpful:

15-oz can beans = 1 1/2 cooked beans, drained
1 pound dry beans =5- 6 cups cooked beans, drained
1 pound dry beans = 2 cups dry beans
1 cup dry beans = 3 cups cooked beans, drained
2/3 cup of dry beans cooks up to 1 (15 oz) can of cooked beans.

Happy Cooking! Remember, changing the water that the beans were soaked in helps eliminate gas!

Canning dry beans

With the cost of food continually rising, I am finding that I really save money when I can my own food. Dry beans are very inexpensive to store for food storage. They are wonderful to have. As any other food in our food storages, they too need to be rotated and used. I love beans, but I find they take a lot of time to cook, and I need to plan ahead for when we will be using them. Canned, ready to use beans save a ton of time. At the store, a 15 oz can of beans range from .89-$1.69, depending on the type, and the store. Comparatively, a pint jar of your own canned beans (15-16 oz) costs about .18 cents. Of course you have the initial cost of the jar, but they can be reused indefinately. At the LDS Cannery, you can buy a 25 pound bag of dry beans for about $14.00!
Canning your own beans:

Quantity: An average of 5 pounds is needed per canner load of 7 quarts; an average of 3.25 pounds is needed per canner load of 10 pints-- and average of 3/4 pounds per quart.

Quality: Select mature, dry seeds. Sort out and discard discolored seeds.

Procedure: a. Place dried beans or peas in a large pot and cover with water. Soak 12-18 hours in a cool place. Drain water. To quickly hydrate beans, you may cover sorted and washed beans with boiling water in a saucepan. Boil 2 minutes, remove from heat, soak 1 hour and drain (this is the way I prefer- much faster!). Cover beans soaked by either method with fresh water and boil 30 minutes.

b. Sterilize jars in the dishwasher. Pull them out when you are ready to use them so they are hot.

c. Using a slotted spoon, put beans in jar (use a canning funnel so you won't have a big mess!) leaving about 1 inch headspace (the space between top of rim and the beans).

d. When all jars are filled with the hot, partially cooked beans, use the liquid they were cooked in to fill up the jar. Once again, fill to 1 inch headspace.

e. Using a chopstick or knife, get air bubbles out by placing it on the inside if the jar and gently angling it toward the center.

f. Wipe off all rims of the jars. Make sure they are all clean!

g. Heat lids in simmering water for a couple of minutes to soften the seal.

h. Put lids and rings on jars. Only screw on "finger tight".

i. Put in canner. My canner holds 20 pints (stacked), or 7 quarts. Use your canner as directed in the instructions.

j. For elevations 4001-6000 feet (all of Utah County, and most of Utah), process pints for 75 minutes at 13 pounds of pressure. Process quarts for 90 minutes at 13 pounds of pressure.








13 pounds pressure






Finished product

Moist Cocoa Lentil Cake

Once again, a great way to use your food storage. This cake is moist, totally delicious, and no one would ever guess that you used lentils! Be careful, you will want to eat a lot of the cake. If your system is not used to lentils, you probably should only eat a couple of pieces. Lentils are very healthy and it would serve us well to start incorporate more legumes into our diets. Our bodies adjust well to beans and lentils- just start off a little at a time.

Moist Cocoa Lentil Cake

2 cups boiling water
2/3 cup washed lentils
1/4 tsp salt
----------------------------
1 cup oil
1 tsp vanilla
1 1/2 cups sugar
4 TBS cocoa
1 1/2 tsp soda
4 large eggs (can use powdered)
2 cups sifted flour
1/2 tsp salt

Add lentils and salt to boiling water. Cover and simmer for 40 minutes. Drain, reserving liquid. Add 1/4 cup liquid back to lentils. Make puree in blender or food processor. Preheat oven to 350 degrees. Grease and flour a 9x13 inch pan. Mix sugar, oil, eggs and beat well for 2 minutes. Add vanilla and pureed lentils to creamed mixture. Sift and add remaining ingredients. Beat for an additional 2 minutes. Pour into prepared cake pan. Bake for 30-35 minutes. Cool and frost.

Creamy Bean Pie (really!)

I know when you read the topic of this post you will say to yourself "GROSS!" When I heard about it, I thought the same thing. However, this pie was sooooo good, that I couldn't believe that it is made with beans! It tastes a lot like pumpkin pie. So, if you like a good pumpkin pie, you will want to try this. Another great way to use your beans (and other food storage staples).

Creamy Bean Pie
3 eggs (can use powdered)
2/3 cup dry milk
3/4 cup honey
1/4 tsp nutmeg
2 TB molasses
1/2 tsp ginger
2 cups warm water
1/4 tsp cloves
1/8 tsp soda
1/2 tsp cinnamon
1 tsp salt
2 cups cooked white beans (or canned- rinsed and drained)
Pie crust

Mash beans. Blend all ingredients in the order listed (can also use mixer or food processor). When smooth, pour into pie crust. Bake at 425 degrees for 10 minutes, reduce heat to 350 degrees and bake for 1 hour or until a knife comes out clean.

Chili-Roasted Chickpeas (or any other bean)

When you are feeling like you want a salty, crunchy, healthy snack, you may want to try these! These were demonstrated at the bean class I went to. I got a small cup to take home for the family to try, but they didn't make it home. The following day I made another batch and we gobbled them up too. They sort of remind me of corn-nuts, but I think they taste a lot better. They are filled with fiber as well!


Chili-Roasted Chickpeas
Preheat oven to 425 degrees.
Combine in a medium bowl:
2 (16 oz) cans chickpeas (garbanzo beans), rinsed and drained (I have also used kidney beans and black beans- you will want to use about the same size of bean if you combine different ones so they will cook evenly.)
1-2 TB olive oil
1 1/2 tsp chili powder
1 tsp pepper
3/4 tsp ground cumin
1/2 tsp salt
Transfer mixture to a lighly greased 17x12 inch jelly roll pan. Bake 30-40 minutes or until crispy and dry, stirring every 10 minutes. Let cool 20 minutes. Makes about 2 1/2 cups.

Try sugar and cinnamon too!

Wendy's Chili Knock-off Recipe

This recipe came from the amazing class at the USU Extension on using/storing dried beans. The chili tasted identical to Wendy's! It was really good.

Serves 12:
2 pounds ground beef
1 (29 oz) can tomato sauce
1 (29 oz) can kidney beans (with liquid)
1 (29 oz) can pinto beans (with liquid)
1 cup diced onion (1 medium onion)
1/2 cup diced green chili pepper (2 chilies) (or 1 can diced green chilis)
3 medium tomatoes chopped
2-3 tsp cumin powder
3 TBS chili powder
1 1/2 tsp black pepper
2 tsp salt
2 cups water

Brown the ground beef in a skillet over medium heat. Drain off the fat. In a large pot, combine the beef plus all the remaining ingredients, and bring to a simmer over low heat. Cook for 2-3 hours or 4-5 hours using a crock pot on high.

Varieties of Beans

Beans are low in fat and loaded with nutrients, and we'd probably eat more of them if they weren't also loaded with flatulence-producing enzymes. One help to reduce gas is to change the water from time to time while you're soaking or cooking the beans. Pouring off the water helps gets rid of the indigestible complex sugars that create gas in your intestine. It also helps to cook the beans thoroughly, until they can be easily mashed with a fork. Most bean connoisseurs prefer dried beans, but canned beans are also available. These don't need to be cooked, but they tend to be saltier and less flavorful than reconstituted dried beans.

If you get overwhelmed at the grocery store (or cannery) when choosing beans for your food storage, here are a few favorites and how to use them:

Navy Beans

Navy beans are also known as pea beans, a small white bean used in navy bean soup, baked beans, casseroles and ethnic dishes. A large portion of the crop is used in canned beans and tomato sauce.

Pinto Beans

The pinto bean is a variety of the red kidney bean which was first cultivated by the Indians of South and Central America. The pinto bean is grown in Southeastern Utah and Southwestern Colorado. It is used in Mexican dishes, such as refried beans and chili.

Kidney Beans

The kidney bean is large, has a red color and is kidney shaped. They are frequently used for chili con carne, in salads, baked beans, dips, main dishes and casseroles.

Black Beans

Black beans are also known as turtle beans and are used in Oriental and Mediterranean cooking. A rich, thick soup is made with black beans in the Southern United States.

Lima Beans

There are two classes of lima beans—large seeded, or Ford-hook type, and small seeded, known as baby limas. In the southern part of the United States, the lima bean is called butter bean. Used for casseroles, main dishes, and vegetable side dishes.

Chick Peas

Chick peas are also known as garbanzos in Spanish-speaking countries. Chick peas have a nut-like flavor and keep their shape well when cooked. Chick peas are used on salads and in casseroles and soups. A favorite for using chick peas is making hummus.

Black Eyed Beans

Black eyed beans are also known as black-eye peas or cow peas, in different areas of the country. They are primarily used as a main dish vegetable and are traditionally served on New Year’s Day in the South as a token of good fortune during the new year. They are small, oval-shaped, and creamy white with a black spot on one side. Also good roasted with cajun seasonings.

Adzuki bean

The Japanese use these small red beans to make sweet red bean paste, but they're also good in rice dishes or salads. Adzuki beans are sweet and relatively easy to digest, so they won't make you as gassy as other beans. They also don't take as long to cook. Substitutes: black adzuki beans OR red kidney beans OR Tolosana beans.

Split Peas

Split peas are green and yellow in color. In grocery stores, split peas come cleaned in one-pound packages. Large quantities in bulk might also be available in specialty shops. Split peas are commonly used in soups.

Lentils

As the name implies, the lentil looks like a double lens. Lentils are dried on the plant and go through a number of processes to remove any extraneous plant materials. Therefore, they always need to be looked at carefully before cooking. Lentils are grown in the United States and come in various shades of brown. Almost all are grown at an altitude over 2,000 feet in Washington and Idaho. Good in soups and salads, or “baked lentil” dishes.

Selection

Dry beans are available in several forms, packaged in transparent packages, loose, or canned. The following are important factors in selection:

1. Bright, uniform color. Color will vary with the variety of bean, but loss of color usually indicates long storage time.

2. Uniform size. Uniformity of size will result in a more evenly cooked product since small beans cook faster than large beans.

3. Freedom from defects. Cracked seed coats, foreign material, and pinholes caused by insects are signs of a low quality product.

About one-third of all dry beans are officially inspected. Federal grades are generally based on shape, size, color, damage and foreign material. The packaged beans, which are on the grocery shelf, are normally the highest grades.

The Versatile Bean

Tonight I went to a wonderful class on dried beans! I have been looking forward to this for a while. Wierd, I know. This information comes from the ladies at USU Extension in Provo. I wanted to share some of the information I learned on storing, preparing, and USING your beans! Can I just tell you how excited I am to use more beans? The recipes we tasted were delicious! I also realized that I have been storing my beans wrong! Time to fix that! Over the next few posts I will share all the recipes, tips, conversions, etc.

Nutritional Value: Bean are an excellent and inexpensive source of protein (average 22% protein in the seed), iron, thiamin, & riboflavin. They also contain zinc, dietary fiber and nutrients such as folate that tend to be low in most American diets. The Food Guide Pyramid encourages frequent consumption of beans- several cups a week! Dry beans contain all essential amino acids except one, methionine, which can be found in corn, rice, and meat. For a complete protein, pair beans with rice or corn!

Ways to use your beans: Consider all the ways to use and rotate your beans:
Appetizers (hummus, roasted & seasoned chick-peas)
Main Dishes (chili, soup, and casseroles)
Vegetable Sides (refried beans, bean patties, salads, and seasoned boiled beans)
Fillings (tacos, burritos, etc)
Breads (muffins, cakes, bread, brownies, cookies, pie)

Storing your beans: Beans should be stored in an airtight container in a cool, dry location. They do not need to be refrigerated and can keep 1-2 years if stored in this manner. Older beans will require longer soaking and cooking times than freshly harvested beans. A BYU study also found that when beans were packaged in #10 cans or mylar bags with an oxygen absorber, they have a shelf life of over 10 years. Since oxygen can lead to rancidity of bean oils and light can fade the bean color, storage of beans using #10 cans or mylar bags with an oxygen absorber is recommended. I have always put my beans in 5 gallon buckets with oxygen absorbers. I learned tonight, if you put them in buckets, you either need to put in a mylar bucket liner, or put the beans in mylar bags, then in the bucket.

Preparing to eat your beans:

1. Sort through dry beans or peas and discard any that are discolored or shriveled.
2. Rinse the beans and drain well.
3. Soak the beans using one of the following methods (Note: Lentils and peas do not require soaking):

• a. Overnight soak: Soak beans at room temperature or in the refrigerator 8 hours or overnight in a pan containing approximately 6-8 cups of water for each pound of beans. Drain and discard the water. Beans soaked using this method will keep their shape better, have a more uniform texture, and cook more quickly than those prepared by the quick soak method.
• b. Quick soak: Bring 1 pound of beans or peas and 6-8 cups of water to a gentle boil. Boil 2 minutes. Remove pan from heat and let stand 1 hour. Drain, discarding the soaking water. Note: It is important that beans are not allowed to stand for more than 1-2 hours. The heat can activate bacterial spores and the warm temperatures during cooling can favor their growth causing the potential for food-borne illnesses.

4. Cook your re-hydrated beans using one of the following methods:

• Stove-top: Place the soaked beans in a large pot, cover with hot water, add 1 TB of oil and simmer with the lid slightly ajar until the beans are tender. The oil will cut down on the amount of foam produced during cooking. Do not bring to a rolling boil or stir frequently as this will cause the bean skins to break. Add additional water if need. Most beans will tenderize within 2 hours; however, beans which have been stored for long periods will require a longer cooking time.
• Pressure cooker: A pressure cooker will save time and energy when cooking beans. Never fill the cooker more than 1/3 full to allow for expansion of the beans. Add water and oil as above and cook at 15 pounds pressure for approximately 10-15 minutes.
• Slow cooker: Since crock-pots can very in terms of wattage, follow your manufacturer's instructions for cooking beans. In general, you will cover your beans with 3 times their volume of unsalted water and bring to a boil. Boil 10 minutes, reduce heat, cover and allow to simmer 1 1/2 hours or until beans are tender. Discard water after cooking.

Bean cooking tips:

• Do not add salt or acidic ingredients like vinegar, tomatoes or juice until after beans are fully cooked. These types of ingredients will slow the cooking process.
• Cooking times vary with the types of beans used, but also vary with their age.
• Beans are done when they can be easily mashed between two fingers or with a fork. Always test a few beans inc ase they have not cooked evenly.

Bean Conversions:

• Two cups dry beans =one pound dry beans
• One pound dry beans=six cups cooked beans, drained
• One cup dry beans=three cups cooked beans, drained
• One 15 oz can of beans=one and one-half cups cooked beans, drained

What about the gas??
Why do beans cause gas? To get technical, beans contain fiber and complex sugars which our bodies find difficult to process. The digestive enzymes in the gastrointestinal tract are not capable of breaking these sugars apart into simple sugars for absorption. In the lower intestine, the sugars are metabolized by bacteria and form carbon dioxide, hydrogen and methane gas. So what can you do about it?

It has been proven that if you gradually increase your consumption of beans, your system will adjust and be able to digest them more easily. While some information says that the longer beans are soaked, the more sugars are dissolved into the soak water, we cannot recommend that you allow your beans to sit in warm water for longer than 2 hours because of the risk of food-bnorne illnesses. However, we can recommend that you do a quick soak, allow to stand for up to 2 hours, then drain, rinse and immediately refrigerate. You can also take commercial nateral enzyme products such as Beano which help break down the complex sugars and make them easier to digest.

I am excited to share the yummy recipes we tried! You will be amazed! Stay tuned...

Breakfast Muffins (using bean puree)

This muffin recipe is fast, easy, and delicious. It's a great way to use food storage items: powdered milk, powdered eggs and beans!

Breakfast Muffins
3 c. flour
3 tsp. baking powder
1 tsp. salt
1/2 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1 c. sugar
2/3 c. shortening (or 1/3 c. white bean puree + 1/3 c. shortening)
2 eggs (or 2 TB powdered egg + 4 TB water)
1 c. milk (or 1/3 c. powdered milk + 1 c. water)

1/3 c. butter
1/2 c. sugar
3 tsp. cinnamon

Lightly grease 12 muffin cups (we like the mini muffin tins). Stir together flour, baking powder, salt, cinnamon and nutmeg. Set aside. In separate bowl, cream together 1 c. sugar and the shortening (and/or bean puree). Add eggs; mix well. Add flour mixture and milk alternately to creamed mixture, beating well after each addition. Fill prepared muffin cups 2/3 full. Bake at 350 degrees for 20-25 minutes for full size muffins, or 12-15 minutes for minis-or until toothpick comes out clean. In a bowl, melt butter. In a separate bowl, combine remaining sugar and cinnamon. Dip baked muffin tops in butter, coating thoroughly, then coat with cinnamon-sugar mixture. Delicious!

If you are using powdered milk and eggs, remember to add dry ingredients with the other dry ingredients, and add the water with wet ingredients.

I used bean puree, powdered milk & powdered eggs. My whole family loved them.

Beans, Beans, a magical.... oil replacement!

Did you know that you can replace oil and shortening in your baked goods with a bean puree? Not only does it significantly lower the fat content, it does not change the flavor at all! It adds fiber, nutrition, and keeps you fuller longer! Yay! I have been experimenting with this ever since I tasted brownies made with black beans. YUMMY. In the past I have used applesauce to replace the oil. I still like to use that on occasion as well. However, applesauce does tend to flavor your recipe like apples, and can contain a lot of extra sugar.

To make a bean puree you can either use home cooked beans, or canned beans. For home cooked beans: add cooked beans to a blender with enough liquid they were cooked in to make a puree. Blend until very smooth. For canned beans: add entire contents of can into blender and blend until very smooth. You don't want any chunks in your food! Substitute for oil in brownies, cakes and other baked goods. If you don't use all of the puree that you blended, it will last for several days in your fridge, or it freezes beautifully.

If you are making something with chocolate (brownies, cakes, muffins, etc) use black beans. If you are making something lighter in color, use any type of white beans.

You can substitute 100% bean puree in recipes calling for oil. If the recipe calls for shortening, I have been substituting 50% bean puree, and still adding 50% of the shortening. You can substitute 100% bean puree for shortening if you make your puree thicker (like a paste). Substituting beans will give the final product a more cake-like texture.

Give it a try! What a great way to use those inexpensive beans in your food storage!