Category: Main Dish

4 main course servings

Ingredients:

• 1/4 cup olive oil
• 2 cups onions, chopped
• 1 2/3 cups red bell peppers (about 2 medium), coarsley chopped
• 6 garlic cloves, chopped
• 2 tablespoons chili powder
• 2 teaspoons dried oregano
• 1 1/2 teaspoons ground cumin
• 1/2 teaspoon cayenne pepper
• 3 (15- to 16-ounce) cans black beans, rinsed and drained
• 1/2 cup water
• 1 (16-ounce) can tomato sauce
• Chopped fresh cilantro
• Sour cream
• Monterey Jack cheese, grated
• Green onions, chopped

Preparation: Heat oil in heavy large pot over medium-high heat. Add onions, bell peppers and garlic; saute until onions soften, about 10 minutes. Mix in chili powder, oregano, cumin and cayenne; stir 2 minutes. Mix in beans, 1/2 cup water, and tomato sauce. Bring chili to boil, stirring occasionally. Reduce heat to medium-low and simmer until flavors blend and chili thickens, stirring occassionally, about 15 minutes. Season to taste with salt and pepper.

Notes: Ladle chili into bowls. Garnish with chopped cilantro, sour cream, grated cheese, and green onions.

Serves 4 to 6

Ingredients:

• 2 (15-ounce) cans black beans, rinsed and drained
• 1 (16-ounce) jar roasted garlic salsa
• 1 bunch scallions, chopped (white and pale green parts only)
• 1 (10-ounce) package super-sweet frozen corn
• 1/2 cup chopped cilantro

Preparation: Combine beans, salsa and scallions in saucepan. Cover, and cook over medium heat, stirring occasionally, 10 minutes.
Sire in corn, cilantro and salt to taste, and cook, stirring occasionally, until heated through. Serve hot.

Serves 4

Ingredients:

• 2 tablespoons canola oil
• 1 pound ground turkey
• Coarse salt
• Ground pepper
• 1 large onion, chopped
• 2 jalapenos, diced (seeded for milder heat)
• 2 teaspoons ground cumin
• 1 tablespoon tomato paste
• 2 (19-ounce) cans cannelloni beans, rinsed and drained
• 2 (14 1/2-ounces) cans reduced-sodium chicken broth
• 1 cup water
• Sour cream, cilantro and radishes (optional)

Preparation: In large, deep skillet, heat canola oil over medium-high heat. Add turkey, season with salt and pepper. Cook, breaking up turkey with spoon until browned, about 9 minutes.

Add onion and diced jalapenos, cook until soft, about 3 minutes. Stir in cumin and tomato paste, cook about 2 minutes.

Add cannelloni beans, chicken broth and water, bring to boil. Reduce heat, simmer until thick, about 15 to 20 minutes.

Garnish with sour cream, cilantro and radishes, if desired.

NUTRITION FACTS

Amount Per Serving

Cals: 415 From Fat: na

Total Fat: 16.9g

Cholesterol: na

Sodium: na

Total Carb: 32.4g

Dietary Fiber: 8.8g

Sugars: na

Protein: 32.7g

Serves 6

Ingredients:

• 4 (10-inch) flour tortillas
• 1 tablespoon canola oil
• 1 large onion, diced
• 1 jalapeno chile, minced (remove seeds and ribs for less heat)
• 2 garlic cloves, minced
• 1/2 teaspoon ground cumin
• Coarse salt and ground pepper
• 2 (15-ounce) cans black beans, drained and rinsed
• 12 ounces beer, or 1 1/2 cups water
• 1 (10-ounce) package frozen corn
• 4 scallions, thinly sliced, plus more for garnish
• 2 1/2 cups shredded cheddar cheese (8-ounces)

Preparation: Preheat oven to 400 degrees F. Using a paring knife, trim tortillas to fit a 9-inch springform pan, using the bottom of the pan as a guide. Set aside.

Heat oil in skillet over medium heat. Add onion, jalapeno, garlic, and cumin; season with salt and pepper. Cook, stirring occasionally, until onion is softened, 5 to 7 minutes.

Add beans and beer to skillet, and bring to a boil. Reduce heat to medium; simmer until liquid has almost evaporated, 8 to 10 minutes. Stir in corn and scallions, and remove from heat. Season with salt and pepper.

Fit a trimmed tortilla in bottom of springform pan; layer with 1/4 of the beans and 1/2 cup cheese. Repeat three times, using 1 cup cheese on top layer. Bake until hot and cheese is melted, 20 to 25 minutes. Unmold pie; sprinkle with scallions. To serve, slice into wedges.

NUTRITION FACTS

Amount Per Serving

Cals: 448 From Fat: na

Total Fat: 18.5

Cholesterol: na

Sodium: na

Total Carb: 51.8g

Dietary Fiber: 7.1g

Sugars: na

Protein: 20.3g

Serves 6

Ingredients:

• 2 (9-ounce) packages cheese tortellini
• 2 tablespoons oil-packed, sun-dried tomatoes, finely chopped
• 3 tablespoons oil from the tomatoes
• 4 shallots, minced
• 4 cloves garlic, minced
• 1/2 teaspoon crushed red pepper
• 4 cups fresh spinach, washed and dried
• 1 cup vegetable or chicken broth
• Salt and pepper to taste
• 2 (15-ounce) cans cannellini beans, rinsed and drained
• 1/4 cup toasted pine nuts
• Grated Parmesan cheese

Preparation: Cook tortellini according to package directions. Drain. Toss pasta gently with 1 tablespoon sun-dried tomato oil, and set aside.
Heat remaining oil in same pot over medium heat. Add shallots and garlic, and cook until softened, about 2 minutes. Stir in crushed red pepper.
Remove stems from spinach and roughly chop. Add to pot with broth, tomatoes, salt and pepper. Cook until watercress is limp but still bright green, about 2 minutes. Stir in beans, and heat through for 1 minute. Add reserved pasta, and toss gently to combine. Sprinkle with toasted pine nuts and cheese, and serve. Garnish with grated Parmesan cheese.

Serves 4

Ingredients:
Bean Salad:

• 1 tablespoon extra-virgin olive oil
• 1/3 cup celery, finely chopped
• 1/2 cup carrot, finely chopped
• 1/2 cup shallots, finely chopped
• 2 garlic cloves, minced
• 3 tablespoon lemon juice
• 2 teaspoons fresh parsley, chopped
• 2 teaspoons fresh mint, chopped
• 2 teaspoons fresh basil, chopped
• 2 tablespoons water
• 1 (15-ounce) can cannellini beans or other white beans, rinsed and drained

Salmon:

• 2 teaspoons fresh thyme, chopped
• 1 teaspoon fresh parsley, chopped
• 1/2 teaspoon salt
• 1/8 teaspoon black pepper
• 4 (6-ounce) salmon fillets (about 1-inch thick)
• 3 tablespoons lemon juice

Preparation: Preheat oven to 375F

Bean Salad:
Heat oil in a medium nonstick skillet; add celery, carrot, shallots, and garlic. Cook 4 minutes or until tender; add juice and next five ingredients (juice through beans). Cook bean mixture 2 minutes or until thoroughly heated, stirring constantly. Remove from heat; cover.

Salmon:
Combine thyme, 1 teaspoon parsley, salt, and pepper in a small bowl; sprinkle evenly over fish. Place fish on a baking sheet or broiler pan lined with aluminum foil. Bake at 375F for 14 minutes or until fish flakes easily when tested with a fork. Remove from oven; sprinkle evenly with 3 tablespoons juice. Serve with bean salad.

NUTRITION FACTS
Serv. Size: Serving Size: 1 salmon fillet and 1/2 cup bean sal

Amount Per Serving

Cals: 414 From Fat: 37

Total Fat: 17g

Cholesterol: 87mg

Sodium: 616mg

Total Carb: 22g

Dietary Fiber: 5g

Sugars: na

Protein: 41g

Serves 4

Ingredients:

• 3/4 cup bottled salsa
• 1 1/2 teaspoon ground cumin
• 1 (14 1/2-ounce) can no salt-added tomatoes, diced
• 1 (8-ounce) can no salt-added tomato sauce
• Cooking spray
• 6 precooked lasagna noodles
• 1 cup frozen whole-kernel corn, thawed
• 1 (15-ounce) can black beans, rinsed and drained
• 2 cups (8 ounces) pre-shredded, reduced-fat 4-cheese Mexican blend cheese, shredded
• 1/4 cup green onions, chopped (optional)

Preparation: Preheat oven to 450 degrees F.

Combine first 4 ingredients, spread 2/3 cup sauce in bottom of an 8-inch square baking dish coated with cooking spray. Arrange 2 noodles over sauce, top with 1/2 cup corn and half of beans. Sprinkle with 1/2 cup cheese; top with 2/3 cup sauce. Repeat layers once; top with remaining 2 noodles. Spread remaining sauce over noodles. Sprinkle with remaining 1 cup cheese. Cover and bake at 450 degrees F for 30 minutes or until noodles are tender and sauce is bubbly. Let stand 15 minutes.

Notes: Sprinkle with green onions if desired.

NUTRITION FACTS

Amount Per Serving

Cals: 415 From Fat: 29

Total Fat: 13.3g

Cholesterol: 41mg

Sodium: 970mg

Total Carb: 55.2g

Dietary Fiber: 10.4g

Sugars: na

Protein: 27.2g

Make this dish vegetarian by substituting the hamburger for soy “beef” strips

Serves 6 to 8

Ingredients:

• 1 tablespoon vegetable oil
• 1 cup onions, chopped
• 2 jalapeno chiles, stemmed and minced
• 2 garlic cloves, minced
• 2 pounds soy “beef” strips or hamburger
• 2 cups corn kernels, fresh or frozen
• 32 ounces canned pinto beans, drained and rinsed
• 32 ounces canned tomatoes, including juice
• 1 teaspoon cilantro, minced
• 1 tablespoon ground cumin
• 3 tablespoons chili powder
• Salt and freshly ground black pepper to taste
• 4 cups vegetable stock
• 1 cup yellow cornmeal
• 1 cup grated Monterey Jack or cheddar cheese, or 1/2 cup of each

Preparation: Heat vegetable oil in large skillet over medium heat. Saute onions and jalapenos about 3 minutes.

Add garlic, and saute 30 seconds, or until golden. Add hamburger or “beef” strips to skillet. Stir in corn, beans, tomatoes, cilantro, cumin, chili powder, salt and pepper, and cook 10 minutes.

Meanwhile, bring 3 cups vegetable stock to a boil in large saucepan. In small bowl, combine 1 cup vegetable stock with cornmeal. Blend into boiling stock, stirring constantly to avoid lumps, and stir until smooth. Reduce heat to low, and cook until mixture thickens, about 30 minutes. Remove from heat.

Preheat oven to 350 degrees F.

Spoon cornmeal mixture into 12×8-inch baking dish, and bake 20 minutes. Remove from oven, layer hamburger or “beef” mixture on cornmeal and sprinkle cheese on top. Bake 10 minutes more, or until cheese melts. Remove from oven, and serve.

NUTRITION FACTS

Amount Per Serving

Cals: 400 From Fat: na

Total Fat: 7g

Cholesterol: 15mg

Sodium: 1330mg

Total Carb: 60g

Dietary Fiber: 15g

Sugars: 7g

Protein: 28g

Serves 6

Ingredients:

• 4 cups water
• 1 1/2 cups shelled lima beans
• 1/4 cup red wine vinegar
• 2 tablespoons extra-virgin olive oil
• 4 cups water
• 3/4 pound green beans, trimmed
• 3/4 pound yellow wax beans, trimmed
• 2 cups cherry tomatoes, halved
• 6 tablespoons chopped fresh basil
• 3/4 teaspoon salt, divided
• 1/2 teaspoon freshly-ground black pepper, divided
• 6 (6-ounce) tuna steaks (about 1 inch thick)
• Cooking spray

Preparation: Preheat grill.
Bring 4 cups water to a boil in a medium saucepan over medium-high heat. Add lima beans; cook 20 minutes or until tender. Drain. Add vinegar and oil, tossing well.
Bring 4 cups water to a boil in a medium saucepan over medium-high heat. Add green beans and yellow wax beans; cook 7 minutes or until crisp-tender. Drain and combine lima beans, green beans, yellow wax beans, tomatoes, and basil in a large bowl. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper; set aside.
Coat both sides of tuna with cooking spray; sprinkle with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Place tuna on a grill rack coated with cooking spray; cook 2 minutes on each side or until desired degree of doneness.
Cut each steak crosswise into 1/4 – inch slices; arrange over bean mixture.