Meal Extenders: Beans

If you read my previous post on Meal Extenders, you may remember that a meal extender is an ingredient you can add to a recipe to reduce the overall cost but increase the number of servings. In today’s article, I talk about the beautiful bean.

Beans are packed with healthy protein, carbs, and fiber, and they are loaded with vitamins and minerals. You can add beans to meatloaf, casseroles, desserts, and soups to make any meal go further.

When this recipe first came to me, I thought no way this would taste good together, but I was wrong! It couldn’t be easier to put together.

If you want to make this recipe vegetarian, leave out the tuna.

Tuna & White Bean Alfredo

Course Dinner
Cuisine Italian
Servings 6

Ingredients
  

  • 1 can white beans, drained and rinsed
  • 1 jar Alfredo sauce
  • 1 can tuna packed in water, drained
  • 1/2 cup peas, fresh or frozen
  • 1 tsp chives, fresh or dried

Notes

Mix all ingredients except for chives together in a saucepan and heat. Serve over noodles or rice or my favorite Savory Oat Cake. Sprinkle with chives.
Keyword Easy

Other Bean Recipes:

Mexican Casserole


Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Mexican Casserole

This is one of my favorite go to recipes. I make it every week and it is a great way to use meal extenders to make the dish go farther. I adapted this recipe from Michael Mathers, The Shredded Chef cookbook. My version isn’t quite as “shredded” but is still a low calorie meal.

Mexican Casserole

Course Dinner
Cuisine Mexican
Servings 4

Ingredients
  

  • 1 lb lean ground turkey
  • 1 can 15 oz can black beans, drained and rinsed
  • 1 cup corn, canned or frozen
  • 1 cup mild chunky salsa
  • 2 tsp Mrs. Dash Southwest Chipotle Seasoning or 1 packet taco seasoning
  • 3/4 cup quick oats or bread crumbs
  • 3 egg whites or 1/2 cup liquid egg white substitute
  • salt and ground black pepper to taste
  • 1 can of enchilada sauce
  • 1 cup cheese, shredded

Notes

Preheat oven to 400°F.
Mix all the ingredients together except for enchilada sauce and cheese in a large bowl.  Place mixture in an oven proof pan.  Pour enchilada sauce on top of mixture and then the cheese.  Place in oven and bake for 45 minutes.
Serve with tortilla chips.
Keyword Easy

Here is the ovenproof fry pan I use.


Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.

Meal Extender: Oats

What are meal extenders? A meal extender is an ingredient you can add to a recipe to reduce the overall cost but increase the number of servings.

Today, let’s talk about oats. Whether you are fond of old-fashioned or quick oats, adding them to dishes is yummy! Oats are nutrient-dense little powerhouses. They are loaded with protein and fiber, and healthy carbs. I use quick oats instead of breadcrumbs in recipes, as you can then make a dish gluten-free. However, I use old-fashioned oats in my Savory Oat Cake because I like the chewy texture it brings to the recipe.

Here are some ways to use oats as a meal extender in recipes.

  • Add to ground meat.
  • As a thickener for stews.
  • An addition to smoothies.
  • A topping for yogurt and desserts.

What are some ways you use oats to extend a meal?


Della offers weekly zoom yoga classes, workshops, intuitive readings, and wellness coaching. You can find out more about her services here.