Author: its_admin

Roasted Tomatillo and Black Bean Tacos

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To prepare fresh tomatillos, strip off the husks and rinse under warm water to remove any sticky sap clinging to the skin.

Serves 4

Ingredients:

  • 3/4 pound fresh whole tomatillos, husks removed
  • 1 small onion, cut into 1/2-inch pieces (1 cup)
  • 1 small red bell pepper, cut into 1/2-inch pieces (1 cup)
  • 3 large cloves garlic, peeled
  • 3 tablespoons coarsely chopped cilantro, divided
  • 1 1/2 teaspoon minced jalapeno pepper
  • 1 cup canned black beans, rinsed and drained
  • 4 6-inch corn or flour tortillas, warmed
  • 1 small avocado, cut into 1/4-inch-thick slices
  • 2 tablespoons queso fresco or feta cheese
  • 1/4 cup frozen corn kernels, thawed, optional
  • 1/2 cup low-fat sour cream, optional

Preparation: Preheat oven to broil. Place oven rack 3 inches from heat source. Coat baking sheet with cooking spray, and spread tomatillos, onion, red bell pepper, and garlic on prepared baking sheet. Broil 12 minutes, or until tomatillos are blistered and charred, and onion and bell pepper are softened and charred, tossing once halfway through cooking time.
Pulse garlic, 1 tablespoon cilantro, jalapeno, and tomatillos 10 times in food processor, or until chunky. Season with salt and pepper.
Toss 1/4 cup tomatillo sauce with black beans, red bell pepper, and onion.
Fill tortilla with black bean mixture, avocado, and queso fresco. Garnish with remaining cilantro and corn kernels, if desired. Serve remaining tomatillo sauce and sour cream, if desired, on side.

NUTRITION FACTS

Amount Per Serving

Cals: 226 From Fat: na

Total Fat: 7g

Cholesterol: 2mg

Sodium: 457mg

Total Carb: 36g

Dietary Fiber: 11g

Sugars: 7g

Protein: 8g

Mexican Black Bean Soup

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Vegan

Serves 4

Ingredients:

  • 1 pound plum tomatoes chopped
  • 2 1/4 cups canned black beans, rinsed and drained, divided
  • 1 14.5 ounce can low-sodium vegetable broth
  • 1/2 cup plus 1 tablespoon chopped cilantro, divided
  • 3 tablespoons fresh lime juice, divided
  • 1 canned chipotle chile
  • 1/2 teaspoon ground cumin
  • 1 cup fresh corn (about 1 ear)
  • 1 avocado, diced
  • 1/4 cup diced red onion
  • 1/4 cup soy sour cream, optional

Preparation: Puree tomatoes, 1 1/4 cups beans, broth, 1/2 cup cilantro, 2 tablespoons lime juice, chipotle and cumin in blender until smooth. Cover, and chill 2 hours.
Combine remaining beans, cilantro, lime juice, corn, avocado, red onion and cilantro in bowl. Fold half of mixture into soup; cover, and chill 1 hour. Serve garnished with remaining corn mixture.

NUTRITION FACTS

Amount Per Serving

Cals: 220 From Fat: na

Total Fat: 7.5g

Cholesterol: 0mg

Sodium: 517mg

Total Carb: 39g

Dietary Fiber: 12g

Sugars: 6g

Protein: 9g

Confetti Rice Salad

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Vegan

6 servings

Ingredients:

  • 1 cup long-grain white rice
  • 1 teaspoon whole cumin seeds
  • 1 clove garlic, crushed and peeled
  • 1 small orange bell pepper, finely chopped (1 cup)
  • 1 15-ounce can black beans, rinsed and drained
  • 1 large tomato, chopped (1 1/2 cups)
  • 1 cup fresh or frozen corn kernels
  • 2/3 cup chopped green onions (1 bunch)
  • 1/4 cup lime juice
  • 3 tablespoons olive oil
  • 1/2 cup sunflower seeds, optional
  • 1/2 avocado, diced, optional

Preparation: Combine rice, cumin, and 2 cups water in saucepan. Add garlic and salt, cover, and bring to a simmer. Reduce heat to medium-low, and cook 15 minutes, or until rice is tender and most of water is absorbed. Remove from heat, sprinkle bell pepper on top, cover, and cool rice in pan.
Transfer rice to large bowl, and remove garlic clove. Stir in beans, tomato, corn, green onions, lime juice, and oil. Season with salt and pepper. Fold in sunflower seeds and avocado, if desired. Serve at room temperature.

NUTRITION FACTS

Amount Per Serving

Cals: 291 From Fat: na

Total Fat: 8g

Cholesterol: 0mg

Sodium: 365mg

Total Carb: 48g

Dietary Fiber: 7g

Sugars: 4g

Protein: 8g

Black Bean Chili w/ Butternut Squash & Swiss Chard

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Prep: 45 minutes; Total: 45 minutes

Ingredients:

  • 2 tablespoons olive oil
  • 2 1/2 cups chopped onions
  • 3 garlic cloves, chopped
  • 2 1/2 cups 1/2-inch peeled butternut squash
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 3 15-ounce cans black beans, rinsed, drained
  • 2 1/2 cups vegetable broth
  • 1 14 1/2-ounce can diced tomatoes in juice
  • 3 cups (packed) coarsely chopped Swiss chard leaves (from 1 small bunch)

Preparation: Heat oil in heavy large pot over medium-high heat. Add onions and garlic; saute until tender and golden, about 9 minutes. Add squash; stir 2 minutes. Stir in chili powder and cumin. Stir in beans, broth, and tomatoes with juices; bring to boil.
Reduce heat and simmer, uncovered, until squash is tender, about 15 minutes. Stir in chard; simmer until chard is tender but still bright green, about 4 minutes longer. Season to taste with salt and pepper. Ladle chili into bowls and serve.

Notes: Top with chopped fresh cilantro, red onions, and grated cheddar cheese, if you like.

Green Beans with Toasted Hazelnut-Lemon Butter

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6 servings

Ingredients:

  • 1 1/2 tablespoons butter, softened
  • 3 tablespoons finely chopped hazelnuts, toasted
  • 1 1/2 teaspoons grated lemon rind
  • 2 1/4 teaspoons salt, divided
  • 8 cups water
  • 1 1/2 pounds green beans, trimmed

Preparation: Combine butter, hazelnuts, rind, and 1/2 teaspoon salt in a small bowl, stir with a fork until well blended.
Bring 8 cups water and remaining 1 3/4 teaspoons salt to a boil in a large saucepan. Add green beans, cook 3 minutes, drain. Return pan to medium heat. Add beans and butter mixture; cook 3 minutes or until the butter mixture melts. Toss gently to coat.

Notes: Prepare the butter up to a week ahead and refrigerate, or up to three weeks in advance and freeze. Prepare extra butter to serve with bread or baked potatoes.

NUTRITION FACTS
Serv. Size: 1 1/3 cups

Amount Per Serving

Cals: 54 From Fat: 52

Total Fat: 3.1g

Cholesterol: 3mg

Sodium: 400mg

Total Carb: 6.4g

Dietary Fiber: 3.8g

Sugars: na

Protein: 1.7g

Bean Crunch

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Ingredients:
Crunchy Beans

  • 2 cans small white beans, rinsed and drained
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon chili powder
  • 2 teaspoons liquid smoke flavoring
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon hot chili sauce

Cracker Mix

  • 1 cup mixed pretzels, rice and wheat cereals
  • 1 cup goldfish crackers
  • 1 1/2 teaspoons Worcestershire sauce
  • 2 teaspoons chili powder
  • 1 teaspoon onion powder
  • 1 teaspoon garlic
  • Salt to taste

Preparation: Spread beans on paper towel to dry. Mix Worcestershire sauce, chili powder and liquid smoke flavoring in a small bowl. Add beans and marinate for 30 minutes. Spray cookie sheet with oil, spread beans out single layer and bake 350 degrees F. for approximately 45 minutes or until crunchy. Stir beans periodically for even browning.

While beans are cooking, mix cracker mix ingredients in bowl. Remove beans from oven, add to cracker mix and toss to coat. Spread crackers and bean mix on cookie sheet and return to oven. Bake for 15 minutes at 350 degrees F. Remove and cool.

NUTRITION FACTS

Amount Per Serving

Cals: 288 From Fat: 11.1%

Total Fat: 3.6g

Cholesterol: 0mg

Sodium: 632g

Total Carb: 53.3g

Dietary Fiber: na

Sugars: na

Protein: 11.4g

Ole Cobb Salad

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Serves 4

Ingredients:

  • 8 cups mixed greens
  • 1 cup diced tomato
  • 1 cup diced red onion
  • 1 cup diced peeled jicama or carrot
  • 1 cup diced green bell pepper
  • 1 cup fresh corn kernels
  • 1 cup diced, peeled avocado
  • 1 (16-ounce) can black beans, rinsed and drained
  • 1 cup (4 ounces) shredded Monterey Jack cheese
  • 1 cup baked tortilla chips, coarsely crushed

Lime-Cilantro Vinaigrette

  • 3/4 cup tomato juice
  • 1/2 cup cilantro sprigs
  • 1/4 cup fresh lime juice
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cumin
  • 1 small jalapeño pepper, halved and seeded

Preparation: Place 2 cups of mixed greens on each of 4 plates. Arrange 1/4 cup tomato, onion, jicama, bell pepper, corn, avocado and 1/4 of beans in individual rows over the greens. Sprinkle 1/4 cup Monterey Jack cheese and 1/4 cup crushed chips over each salad. Drizzle 1/4 cup Lime-Cilantro Vinaigrette over each salad.

Vinaigrette
Place ingredients in a food processor and blend until smooth.

Mexican Cobb Salad

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4 servings

Ingredients:
Salad:

  • 8 cups mixed greens
  • 1 cup tomato, diced
  • 1 cup red onion, diced
  • 1 cup jicama or carrot, peeled and diced
  • 1 cup green bell pepper, diced
  • 1 cup fresh corn kernels (about 2 large ears)
  • 1 cup avocado, peeled and diced
  • 1 (16-ounce) can black beans, rinsed and drained
  • 1 cup (4-ounces) Monterey Jack cheese, shredded
  • 1 cup baked tortilla chips, coarsely crushed

Lime-Cilantro Vinaigrette:

  • 3/4 cup tomato juice
  • 1/2 cup cilantro sprigs
  • 1/4 cup fresh lime juice
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cumin
  • 1 small jalapeno pepper, halved and seeded

Preparation:

Salad:
Place 2 cups of mixed salad greens on each of 4 plates. Arrange 1/4 cup tomato,1/4 cup onion, 1/4 cup jicama, 1/4 cup bell pepper, 1/4 cup corn, 1/4 cup avocado, and one-fourth of beans in individual rows over the salad greens. Sprinkle 1/4 cup Monterey Jack cheese and 1/4 cup crushed chips over each salad. Drizzle 1/4 cup lime-cilantro vinaigrette (below) over each salad.

Lime-Cilantro Vinaigrette:
Place ingredients in a food processor or blender; process until smooth. Pour into a bowl; set aside. Yield: 1 cup (serving size: 1/4 cup).

NUTRITION FACTS

Amount Per Serving

Cals: 373 From Fat: 32%

Total Fat: 13.1g

Cholesterol: 19mg

Sodium: 741mg

Total Carb: 49.6g

Dietary Fiber: na

Sugars: na

Protein: 21g

Mediterranean Potato Salad with Shrimp and Feta

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A healthy and colorful taste of the Mediterranean

Serves 4

Ingredients:
Dressing:

  • 1 1/2 tablespoon fresh basil, chopped
  • 1 tablespoon fresh lemon juice
  • 2 teaspoon extra virgin olive oil
  • 3/4 teaspoon sugar
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon Dijon Mustard

Salad:

  • 5 cups small red potatoes, quartered (about 1 1/2 pounds)
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 pound medium shrimp, cooked and peeled
  • 3 cups romaine lettuce, thinly sliced
  • 1 cup green beans, cut into 1-inch pieces
  • 1 cup yellow beans, cut into 1-inch pieces
  • 1 cup red onion, thinly sliced
  • 1/2 cup (2 ounces) feta cheese, crumbled
  • 2 tablespoons kalamata olives, chopped, pitted

Preparation:
Dressing: Combine first six ingredients, stirring well with a wisk.

Salad: Arrange potatoes in a single layer on a microwave-safe dish; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Microwave at high 15 minutes or until potatoes are tender. Place potatoes in a large bowl.

Add shrimp and 1 tablespoon dressing to potatoes; toss gently to combine. Add remaining dressing, lettuce, beans, onion and cheese; toss gently to coat. Top each serving with 1 1/2 teaspoons kalamata olives.

NUTRITION FACTS
Serv. Size: 2 1/2 cups

Amount Per Serving

Cals: 362 From Fat: 23

Total Fat: 9.4g

Cholesterol: 185mg

Sodium: 740mg

Total Carb: 39.4g

Dietary Fiber: 5.5g

Sugars: na

Protein: 30.3g

Mediterranean Chopped Salad

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Ingredients:

  • 1 cup uncooked orzo
  • 1/2 head romaine lettuce, rinsed and cored
  • 8 ounces hearts of palm, sliced
  • 1 pint cherry or grape tomatoes
  • 3 ounces green olives, chopped
  • 11/2 cups artichoke hearts, chopped
  • 4 tablespoons capers
  • 8 ounces mozzarella, cubed
  • 1 can (15 ounces) *white beans, rinsed and drained
  • 1/4 cup red wine vinegar
  • 1/2 cup olive oil
  • Salt and freshly ground black pepper
  • 1 tablespoon dried oregano
  • 1 teaspoon minced garlic

Preparation: Cook orzo according to package directions, or until al dente. Remove from heat, drain, rinse and drain again. Set aside.
Dry lettuce leaves thoroughly, and cut leaves into bite-sized pieces. Place in bowl with hearts of palm, tomatoes, olives, artichoke hearts, capers, mozzarella and beans.
Combine remaining ingredients. Drizzle over salad, reserving any leftover dressing, and toss vegetables. Serve immediately.

Notes: Cannelloni, Great Northern, or Navy beans may be used.