CHEF JEFF: One Byte At A Time — Quick Three-Bean Skillet

Planning weeknight meals can be quite a chore, especially when parents have put in a full day at work. And with school nearly out and summer upon us and the kids constantly on the go with sporting and other events on their plates, it’s even more of a challenge.

Three-Bean Skillet.
Three-Bean Skillet.

Oftentimes, it’s easier to stop and pick up a bag of burgers, a bucket of chicken or a pizza than to start a meal from scratch at home.

But with the slew of TV shows on the Food Channel touting quick and easy meals and numerous websites that have much more of the same, it doesn’t have to be that way.

The following recipe is a variation of one that I concocted several years ago, and we used to have every Thursday evening. The protein-packed bean dish can be spiced up even more if you choose and is excellent when served with a bowl of rice.

There are a couple of reasons why this meatless recipe should appeal to busy parents: It can be on the table in about a half hour and it’s loaded with vitamins, protein and fiber and is low-fat.

Three-Bean Skillet
1 15½-ounce can pork and beans
1 15½-ounce can dark kidney beans, drained
1 15½-ounce can navy beans, drained
1 small onion, diced
2 cloves garlic, minced
1 stalk celery, diced
2 tablespoons olive oil
1 cup ketchup
1 cup water
4 tablespoons brown sugar
4 tablespoons Worcestershire sauce
4 tablespoons cider vinegar
1 tablespoon mustard
1 teaspoon Tabasco sauce
1 dried cayenne pepper cut up
Saute onion, garlic, celery and cayenne pepper in olive oil. Add rest of ingredients except the beans. Simmer for 10 minutes. Add beans and let simmer for 20 to 30 minutes. Serve over rice.
Yield: Serves 4.

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