Jul 312013
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This is a great recipe to have on hand for a quick meal on the weekend. It is a nice mix a flavors. If it’s too spicy for your family, you can leave out the cumin, replace the tomatoes with green chilies with plain diced tomatoes, and make sure you use a non spicy barbecue sauce. This recipe is also a great way to use up leftover grilled corn. Just remove it from the cob and add a cup of it to the mixture.

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Canned black beans; drained and rinsed

15 oz.

30 oz.

45 oz.

60 oz.

75 oz.

90 oz.

Canned tomatoes with green chilies

14 oz.

28 oz.

42 oz.

56 oz.

70 oz.

94 oz.

Cooked and diced chicken

1 C.

2 C.

3 C.

4 C.

5 C.

6 C.

Barbecue sauce

3 T.

1/4 C. + 2 T.

1/2 C. + 1 T.

3/4 C.

3/4 C. + 3 T.

1 C. + 2 T.

Cumin or chili powder

1/4 t.

1/2 t.

3/4 t.

1 t.

1-1/4 t.

1-1/2 t.

On Hand Ingredients
High Fiber Pasta (elbows or penne)

6 oz.

12 oz.

18 oz.

24 oz.

30 oz.

36 oz.

Reduced fat cheddar cheese

1/2 C.

1 C.

1-1/2 C.

2 C.

2-1/2 C.

3 C.

Assembly Directions:
In a large mixing bowl, combine beans, tomatoes, chicken, barbecue sauce, and cumin. Stir until thoroughly mixed.

Freezing Directions:
Pour bean mixture into a freezer bag or container. Seal, label and freeze.

Serving Directions:
Thaw bean mixture. Pour bean mixture into a large sauce pan. Heat on medium high heat until boiling. In the meantime, cook pasta according to package instructions. Drain pasta and put back into pan. Add bean mixture and cheese. Stir to combine. The cheese will melt and thicken the sauce.

We normally serve this with a salad.

Nutritional Info:
Per Serving: 323 Calories; 4g Fat (9.6% calories from fat); 25g Protein; 51g Carbohydrate; 10g Dietary Fiber; 33mg Cholesterol; 608mg Sodium.
Exchanges: 3 Grain (Starch); 2-1/2 Lean Meat; 1/2 Vegetable.

Carol Santee

Carol is the co-author of the Big Book of Freezer Cooking and the author of 30 Day Gourmet’s Slow Cooker Freezer Favorites, Freezer Lunches To Go and Healthy Freezer Cooking eBooks. She is a computer information specialist and works for a computer software company.

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