Making sure that milk is always on the table is an easy way you can help build a strong family.
Milk is naturally nutrient-rich like no other beverage, and provides 9 essential nutrients that your family needs.
Recipes
Cream of Beans
More Lunch Recipes
| Corn and Clam Chowder |
| German Potato Soup |
| Potato and Leek Gratin |
| Shamrock Soup |
| Tomato Basil Soup |
Makes 2 servings, 4 ounces of milk per serving.
Ingredients
| 1 can | black beans without the juice (16 ounces) |
| 1 cup | fat free or lowfat milk |
| 2 tablespoons | olive oil |
| 1 clove | garlic, finely minced |
| 2 tablespoons | white onion, finely chopped |
| 1/4 cup | red or green pepper (2 ounces) |
| 1/4 cup | chopped carrots (2 ounces) |
| 2 tablespoons | chopped celery |
| salt and pepper to taste |
Directions
In a medium size pot, heat the olive oil at medium temperature, add the garlic and the onion and cook for 3 minutes.
Add the rest of the vegetables and cook for 3-5 more minutes.
Add the beans and condiments (salt and pepper); mix, cover and bring to a boil. Boil for about 10 minutes.
Blend the mix in a blender/mixer and pour back into the pot. Add the milk and heat for a few minutes without bringing to a boil.
If desired, serve with sour cream, chopped tomato, avocado, chopped hot peppers, cilantro and hot corn tortillas.
Nutrition
330 calories; 14 g fat; 2 g saturated fat; 0 mg cholesterol; 15 g protein; 47 g carbohydrate; 14 g fiber; 1130 mg sodium; 225 mg calcium (20% of daily value).
Nutrition figures based on using fat free milk.
