beanies/for/babies

These hearty comfort foods give you and your baby all the right nutrients.

Cajun Shrimp, Corn and Lima Bean Chowder
Serves 6

4     cups skim milk
3     14 3/4-ounce cans creamed corn
2     10-ounce packages frozen baby lima beans, defrosted
2     teaspoons Cajun seasoning
1     teaspoon dried thyme
1     pound medium shrimp, peeled and deveined
       Salt and freshly ground black pepper, to taste

Heat all ingredients except shrimp in a large nonstick saucepan over medium heat. Bring to a boil, stirring occasionally. Add shrimp and cook 2 minutes or until just cooked through. Season with salt and additional Cajun seasoning, if desired.

Nutritional information per serving (2 cups): 400 calories, 7 percent fat (3 grams), 64 percent carbohydrate, 29 percent protein, 280 milligrams calcium, 4.5 milligrams iron, 121 micrograms folate.

Barbecued Beans, Greens and Smoked Turkey Over Rice
Serves 6



2         teaspoons olive oil
1         onion, peeled and chopped
2         cloves garlic, minced
6         cups kale leaves, chopped
2         15 1/2-ounce cans soybeans (or pinto beans), rinsed and drained
3/4      pound smoked turkey, diced
1 1/2   cups hickory barbecue sauce
    2      tablespoons Dijon mustard
    2      cups water
    1      cup white rice

Preheat oven to 350° F. Heat oil in a nonstick skillet over medium heat. Add onion and garlic; sauté until onion begins to soften. Stir in kale, beans, turkey, barbecue sauce and mustard. Transfer to a 3-quart casserole; bake, covered, for 45 minutes. Keep warm.
    Bring water to a boil in a medium saucepan; add rice. Cover and cook 15 minutes, or until tender. Divide rice among 6 shallow bowls, and spoon bean mixture over top.

Nutritional information per serving (1 cup bean mixture with 1/2 cup rice): 465 calories, 27 percent fat (14 grams), 43 percent carbohydrate, 30 percent protein, 211 milligrams calcium, 8.5 milligrams iron, 120 micrograms folate.

Asian Sizzling Steak and Garbanzo Bean Salad
Serves 4



Dressing
1/4     cup low-sodium soy sauce
2     tablespoons rice vinegar
2     tablespoons honey
2     teaspoons sesame oil, toasted
2     teaspoons fresh ginger root, peeled and minced (or 1/2 teaspoon ground ginger)
1     clove garlic, minced

Salad

3/4     pound flank steak, trimmed of fat
Salt and freshly ground black pepper, to taste
1/2     teaspoon sesame oil
8     cups mixed greens
1     small cucumber, diced
1     red bell pepper, cored, seeded and thinly sliced
2     cups garbanzo beans
1     cup bean sprouts