I am working on more ways to use beans. This recipe totally transforms them. This is loosely based on Chicken Danielle, but when I looked at the recipe, it was as unhealthy as it comes. Canned soup, lack of vegetables, sky high calories and sodium, low macros. The healthiest thing about the recipe was the chicken breast. Then top it all off, there’s the carby pasta. I am flipping this recipe on its head. I am making seitan. Typically this is wheat meat. I haven’t used seitan because it is not gluten free. Then I thought to myself, there has got to be a version that is without gluten. Cooking with Plants had a version that uses beans and rice as the base. Then the creamy sauce had to totally be redone. We can do better than canned soup, which is high in sodium. The lack of vegetables is also a crime. So this is a completely different recipe. One that I think is WAY healthier and better than the original.
Here are the stats:
Here is the recipe:
- 1 15oz can of low sodium great northern beans
- 100 grams cooked brown rice
- 2 Tbsp ketchup
- 2 tsp smoked paprika
- 2 Tbsp low sodium soy sauce
- 1 Tbsp onion flakes
- 1 Tbsp dried sage
- 80 grams Brown Rice Flour (1/2 metric cup)
- 40 grams chickpea flour
- Black Pepper to taste
- 1 cup dry brown rice
- 2 cups of water
- Place the beans and cooked rice in a food processor and blend until reasonably smooth but still with some chunky texture.
- Place bean and rice mixture in a mixing bowl and add all of the remaining ingredients. Mix well with your hands until it all holds together.
- Preheat your oven to 350 F
- Place your mixture in a loaf pan, greased with cooking spray and lined with parchment paper. Bake in oven for 45 minutes or until a toothpick comes out clean.
- Bring water and rice to a boil. Reduce to a simmer and cover. Cook for 45 minutes.
- 2 tablespoons butter
- 8 ounces button mushrooms, sliced
- 4 red bell peppers chopped
- 1 carrot, chopped
- ¾ cup Marsala wine, divided
- ½ teaspoon chopped fresh rosemary
- ¼ teaspoon chopped fresh thyme
- 1 cup low sodium vegetable stock
- 1 cup coconut milk
- 1 Tbsp cornstarch
- 1 Tbsp water
- In a skillet, melt the 1 tablespoons of butter over medium high heat and saute mushrooms, carrots, and peppers. Add 1/4 cup of the wine and stir; let reduce over low heat for 5 minutes. Set mushrooms and drippings aside, keeping warm
- Slowly add coconut milk and broth, stirring constantly, then add remaining 1/2 cup wine; season with rosemary and thyme. Add cornstarch to water and stir. Add the slurry to the sauce. Let mixture simmer over medium heat until bubbly and thick, then add reserved mushroom mixture and stir together.
- Serve over rice