Author: its_admin

Mexican Black Bean & Spinach Pizza

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Serves 4

Ingredients:

  • 1 (10-ounce) Italian cheese-flavored thin pizza crust (such as Boboli)

  • 1 (15-ounce) can black beans, rinsed and drained

  • 2/3 cup onion, chopped

  • 1 teaspoon ground cumin

  • 1 teaspoon chili powder

  • 1 garlic clove, minced

  • 1/2 cup bottled salsa

  • 1/2 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry

  • 2 tablespoons chopped fresh cilantro

  • 1/2 teaspoon hot sauce

  • 1/2 cup (2-ounces) reduced-fat sharp cheddar cheese, shredded

  • 1/2 cup (2-ounces) Monterey Jack cheese, shredded

Preparation: Preheat oven to 375 degrees F.

Place pizza crust on a baking sheet, bake at 375 degrees for 5 minutes or until crisp.

Mash beans with a fork; combine beans with next 4 ingredients (beans through garlic) in medium bowl, stirring to combine. Spread bean mixture over crust, leaving a 1-inch border. Spoon salsa evenly over bean mixture; top with spinach and cilantro. Drizzle with hot sauce; sprinkle with cheeses. Bake at 375 degrees for 15 minutes or until crust is lightly browned.

NUTRITION FACTS
Serv. Size: 2 slices

Amount Per Serving

Cals: 408 From Fat: 27

Total Fat: 12.3g

Cholesterol: 23mg

Sodium: 979mg

Total Carb: 51g

Dietary Fiber: 8.3g

Sugars: na

Protein: 22.2g

Mexicali Chicken Chili

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This quick and easy chili is colorful and boasts less calories than traditional chili dishes

Serves 6

Ingredients:

  • 2 teaspoons vegetable oil
  • 1 pound skinless, boneless chicken breast, cut into bite-sized pieces
  • 1 cup onion, finely chopped
  • 2 cloves garlic, minced
  • 3/4 cup celery, thinly sliced
  • 3 cans low-fat chicken broth

  • 2 saladette tomatoes, seeded and chopped in 1/4 inch pieces
  • 1/4 cup fresh cilantro, chopped
  • 1 teaspoon red pepper flakes

  • 1 teaspoon ground cumin

  • 1/4 teaspoon salt

  • 1/8 teaspoon black pepper

  • 2 (15-ounce) cans Great Northern beans, rinsed and drained

  • 1 cup sour cream (optional)

  • 1 cup grated cheese (optional)

Preparation: Heat oil in a skillet over medium heat. Brown chicken pieces; remove from skillet and set aside. Saute onion till translucent; add garlic and cook one minute, stirring to prevent browning. Add celery and cook a further three minutes. Add chicken broth and bring to boil. Reduce heat and simmer for 25 minutes.

Rinse and drain beans. Remove 1/2 cup beans and mash with a fork or potato masher. Add saladette tomatoes, pepper flakes, cilantro, ground cumin, salt, pepper, Great Northern beans and bean paste. Bring chili to a boil and serve.

Notes: Top each serving with a dollop of sour cream and sprinkle with grated cheese if desired.

Mexibean Stroganoff

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Makes 6-8 servings.

Ingredients:

  • 1 pound ground beef or ground turkey 1 medium onion, chopped
  • 1-2 cloves garlic, chopped
  • 2 (15-ounce) cans light red kidney beans, rinsed and drained
  • 2 (10-3/4 ounce) cans tomato soup
  • 1 (15-ounce) can black beans, rinsed and drained
  • 16 ounces fat-free sour cream or fat-free yogurt
  • 1 (1-1/4 ounce) package taco seasoning

Preparation: Brown ground beef, onion and garlic in large skillet. Drain excess fat. Add remaining ingredients. Mix well and simmer for 1/2 to 1 hour or until thick. Serve over rice and top with chopped green onion and shredded cheese.

Knife & Fork Breakfast Burrito

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4 servings

Ingredients:

  • 1 cup canned black beans, rinsed and drained
  • 1/3 cup bottled chunky salsa
  • 4 eggs, slightly beaten
  • 2 tablespoons milk
  • 1/4 teaspoon pepper
  • 1/8 teaspoon salt
  • Nonstick cooking spray or cooking oil
  • 1 medium tomato, thinly sliced
  • 1/2 cup crumbled queso fresco cheese or shredded Monterey Jack cheese (2-ounces)
  • 1/4 cup dairy sour cream
  • 4 teaspoons snipped fresh mint
  • Bottled chunky salsa (optional)

Preparation: In a small saucepan mash the beans slightly. Stir in the 1/3 cup salsa. Heat through over low heat. Cover and keep warm while making egg “tortillas”.

In a medium bowl combine eggs, milk, pepper and salt. Coat a 10-inch nonstick omelet pan (or skilled with flared sides) with nonstick cooking spray, or brush lightly with a little cooking oil. Preheat pan over medium heat until a drop of water sizzles.

For each of the egg “tortillas” pour about 1/4 cup of the egg moisture into the pan. Lift and tilt pan to spread egg mixture over bottom. Return to heat. Cook for 1 1/2 to 2 minutes or until lightly browned on bottom (do not turn).

Loosen edges of the egg “tortilla” with spatula; carefully slide out onto a serving plate, browned side down. On one half of the “tortilla” spread one-fourth of the bean-salsa mixture. Top with tomato and cheese. Fold in half and then into quarters to form the burritos. Keep warm while preparing remaining tortillas and burritos. Top with a dollop of sour cream and the remaining cheese; sprinkle with mint. Serve with additional salsa, if desired.

NUTRITION FACTS

Amount Per Serving

Cals: 179 From Fat: na

Total Fat: 9g

Cholesterol: 223mg

Sodium: 389mg

Total Carb: 14g

Dietary Fiber: 4g

Sugars: na

Protein: 14g

Janes Vegetarian Chili

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Serves 8

Ingredients:

  • 1 tablespoon olive oil
  • 2 cups onion, chopped
  • 3 garlic cloves, minced
  • 4 cups water, divided
  • 2 tablespoons sugar
  • 2 tablespoons chili powder
  • 2 tablespoons Worcestershire sauce
  • 2 (14 1/2-ounce) cans diced tomatoes, undrained
  • 1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (15-ounce) can kidney beans, rinsed and drained
  • 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
  • 1 (6-ounce) can tomato paste
  • 1/2 cup (2 ounces) reduced-fat cheddar cheese, shredded (optional)

Preparation: Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add 3 cups water and next 8 ingredients (through cannellini beans), stirring to combine.

Combine remaining cup of water and tomato paste in a bowl, stirring with a whisk until blended. Stir tomato paste mixture into bean mixture. Bring to a boil; reduce heat and simmer 5 minutes or until thoroughly heated. Ladle soup into bowls. Top with cheese if desired.

NUTRITION FACTS
Serv. Size: 1 1/2 cups

Amount Per Serving

Cals: 276 From Fat: 11

Total Fat: 3.5g

Cholesterol: 0mg

Sodium: 587mg

Total Carb: 49.7g

Dietary Fiber: 14.7g

Sugars:

Protein: 12.7g

Idaho Tortilla Stack

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Serves 4

Ingredients:

  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 (10-ounce) package frozen corn kernels, thawed
  • 1 cup mild tomato salsa
  • 1 (8-ounce) can tomato sauce
  • 6 ounces pepper Jack cheese, coarsely grated (2 cups)
  • 1/2 cup chopped fresh cilantro
  • 2 scallions, thinly sliced
  • 1/2 teaspoon ground cumin
  • 4 (10-inch) flour tortillas (burrito-size)
  • 1 tablespoon olive oil

Preparation: Place oven rack in lower third of oven and preheat oven to 450 degrees.
Stir together beans, corn, salsa, tomato sauce, cheese, cilantro, scallions, and cumin in a large bowl.
Heat a 12-inch heavy skillet over high heat until smoking. Brush both sides of each tortilla with oil and fry, turning over once, until puffed and golden in spots, about 1 minute.
Put 1 tortilla in a well-oiled 15- by 10-inch shallow baking pan, then spread with 1 1/3 cups of filling. Repeat layering twice, then top with remaining tortilla, gently pressing to help layers adhere
Bake until filling is heated through, about 12 minutes. Transfer with a large metal spatula to a platter, then cut pie into wedges with a serrated knife.

Notes: Accompany with sour cream

Idaho Chili—Quick and Easy

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Ingredients:

  • 3 cups cooked pinto or red beans
  • 1-1/2 pounds lean hamburger
  • 3 (8-ounce)cans tomato sauce
  • 1 onion, chopped
  • 1 clove garlic, chopped
  • 3 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon paprika
  • 1 teaspoon thyme
  • 1 teaspoon oregano

Preparation: Sauté hamburger and chopped onion, drain. Add to beans with spices, garlic, and tomato sauce. Add salt and pepper to taste. Simmer one hour or until heated and flavors blend.

NUTRITION FACTS

Amount Per Serving

Cals: 344 From Fat: 30%

Total Fat: 12g

Cholesterol: 56.2m

Sodium: 109mg

Total Carb: 35.4g

Dietary Fiber: 13.4g

Sugars: na

Protein: 26.3g

Sweet and Smoky Barbecue Beans

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6 servings

Ingredients:

  • 1 bacon slice
  • 1/2 cup onion, chopped
  • 2 teaspoons garlic, minced
  • 1 (8-ounce) can tomato sauce
  • 1 cup water
  • 1/4 cup (packed) dark brown sugar
  • 2 tablespoons dark molasses
  • 2 tablespoons apple cider vinegar
  • 3/4 teaspoon dry mustard
  • 1 (15-ounce) can cannelloni (white kidney beans), rinsed and drained
  • 1 (15 to 16-ounce) can red kidney beans, rinsed and drained
  • 1 (15 to 16-ounce) can pinto beans, rinsed and drained

Preparation: Cook bacon in large nonstick skillet over medium heat until crisp. Drain bacon on paper towels. Chop bacon; reserve. Pour off all but 2 teaspoons drippings from skillet.

Heat drippings in same skillet over medium heat. Add onion and sauté until golden, about 5 minutes. Add garlic; stir 1 minute. Add tomato sauce, 1 cup water, sugar, molasses, vinegar and mustard and bring to boil. Reduce heat and simmer 5 minutes stirring often. Stir in beans and bacon and bring to a boil. Reduce heat; cover and simmer 5 minutes to blend flavors. Uncover and simmer until mixture thickens slightly, about 5 minutes. Season with salt and pepper

NUTRITION FACTS

Amount Per Serving

Cals: 264 From Fat: na

Total Fat: 1g

Cholesterol: 1mg

Sodium: na

Total Carb: na

Dietary Fiber: na

Sugars: na

Protein: na

Sun Valley, Idaho Sweet & Sour Beans

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Makes 10-12 servings.

Ingredients:

  • 1 (16-ounce) can pork & beans
  • 1 (16-ounce) can green beans, rinsed and drained
  • 1 (15-1/2 ounce) can butter beans, rinsed and drained
  • 1 (15-1/2 ounce) can kidney beans, rinsed and drained
  • 1/2 cup packed brown sugar
  • 1/2 cup cider vinegar
  • 1/2 cup chopped onion
  • 1 Granny Smith apple, chopped

Preparation: Mix all ingredients.

Crock Pot Method: Transfer mixture to 3 1/2 to 4 quart crockery cooker. Cover, cook on low heat setting for a 6 hours.

Oven Method: Place in 2 quart baking dish. Cover and bake at 350 degrees for 30 minutes.

NUTRITION FACTS

Amount Per Serving

Cals: 187 From Fat: 4

Total Fat: 1.1g

Cholesterol: 3mg

Sodium: 530mg

Total Carb: 38.9g

Dietary Fiber: 7.48g

Sugars: na

Protein: 7.8g

Smoky Bacon and Vinegar Green Beans

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Serves 8

Ingredients:

  • 4 slices (6 ounces) hickory-smoked bacon, diced (uncooked)
  • 1 cup chopped onion
  • 1 cup fat-free, less-sodium chicken broth
  • 1 cup water
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 pounds green beans, trimmed and cut into 2 inch pieces
  • 1/2 cup cider vinegar

Preparation: Heat a large Dutch oven over medium heat. Add bacon, saute 3 minutes or until lightly browned. Remove bacon from pan, reserving 2 teaspoons drippings in pan. Add onion, saute 5 minutes or until tender. Add bacon, broth, water, salt, pepper and beans; bring to a boil. Cover, reduce heat and simmer 30 minutes or until beans are very tender. Uncover; cook 5 minutes.

Drizzle beans with vinegar and simmer for 5 minutes. Serve warm.

NUTRITION FACTS

Amount Per Serving

Cals: 75 From Fat: 31

Total Fat: 2.6g

Cholesterol: 5mg

Sodium: 380mg

Total Carb: 9.6g

Dietary Fiber: 4.4g

Sugars: na

Protein: 3.1g