FEBRUARY 2018

No Kidding, it’s Kidney Beans!

Safe, Slow, Simple Cooking

Slow cookers are a convenient and easy way to prepare meals.

Follow these guidelines for safe slow cooking:

Keep perishable foods in the refrigerator until it’s time to prepare recipe

Thaw meat and poultry before adding to slow cooker.

Only use recipes that include a liquid.

Make sure the internal temperature of the food reaches 160°F.

Dry kidney beans can be prepared in a slow cooker following these steps:

Rinse beans.

Combine 2 cups dried beans and 8 cups water in the slow cooker.

Cook on low for 6-8 hours until beans are soft.

Sources: https://www.extension.iastate.edu/foodsafety/slow-cookers,

https://spendsmart.extension.iastate.edu/recipe/preparing-dry-beans/

Make Ahead Mexican Roll-Ups

INGREDIENTS 2 cups kidney beans

2 cups frozen corn

3 cups instant brown rice, cooked

2 cups shredded cheese

1 cup salsa

8 (8 inch) whole wheat tortillas Recipe adapted from Iowa State University Extension and Outreach’s Spend Smart Eat

Smart website.

INSTRUCTIONS

Rinse beans in colander, add to large bowl.

Thaw corn in microwave, drain, add to bowl.

Stir in rice, cheese, and salsa.

Spoon 1/2 cup filling on each tortilla and roll.

Wrap each tightly in plastic wrap, layer on cookie sheet in freezer. Seal wrapped burritos in freezer bag once frozen.

To reheat: remove plastic, wrap in damp paper towel, microwave 3-4 minutes.

Nutritional analysis (1 roll-up): 410 calories, 14g fat, 7g saturated, 800mg sodium, 58g carbohydrates, 9g fiber, 2g sugar, 17g protein.

SERVES: 8 | SERVING SIZE: 1 roll-up