3 bean south style Recipes

black bean, drained, white kidney beans, undrained, frozen or fresh corn, roasted red pepper, chopped, couple tsp olive oil, onion, chopped, garlic, minced, molasses, whole grain mustard, dry mustard, couple tsp honey, tomato sauce (i used spicy), chipotle peppers, minced, adobo sauce (or all of what s in the can...;-), liquid smoke if not cooking on a charcoal grill, kosher or sea salt and fresh ground black pepper

chicken breast, chopped into 1/2 inch cubes, olive oil, onion, diced, mexican-style tomatoes (go for plain, low sugar canned tomatoes if on the south beach diet), salsa (we use southwestern style), garlic cloves, chopped finely, oregano leaves, paprika, cumin powder (or to taste), salt (to taste), black beans, rinsed (can increase to 2 cans), fat free chicken broth, frozen corn (omit if on the south beach diet), frozen cut green beans, cilantro leaf, chopped finely (optional), minute brown rice, cooked (omit if on phase 1 of the south beach diet)