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From simple sides to upscale mains dishes, here’s how to get more of this tasty and budget-friendly protein into your diet. Chunky chili, smooth hummus and warm and satisfying baked beans are just a few of the healthy creations you can whip up. Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. To serve, place several big spoonfuls of brown rice onto large plates and ladle beans on top.
Green beans add snap and color to the garlicky shrimp and butter beans in this Spanish-inspired sautГ©.


Whether you’re watching your finances or just trying to put a healthful dinner on the table in 30 minutes or less, keep your pantry stocked with beans and have the can opener ready.
Put green beans in a steamer basket, place in the pan, cover and steam until tender-crisp, 4 to 6 minutes. Beans are a high-quality source of protein and a good source of heart-healthy dietary fiber. Canned foods do get a bad rap for being super salty, but rinsing and draining canned beans can remove up to 40 percent of the sodium. Stir in beans, vinegar and salt; cook, stirring occasionally, until heated through, about 2 minutes.


In recipes calling for a specific count, order by the count (or number) per pound to be sure you're getting the size you want.



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