Category: Main Dish

4 servings

Ingredients:

• 4 large (10-inch) flour tortillas
• 8 eggs
• 1 jalapeno pepper, minced
• 2 tablespoons water
• 1 tablespoon butter
• 1 cup (4-ounces) Monterey Jack cheese, shredded
• 1 (16-ounce) can black beans, rinsed and drained
• 3 scallions, chopped
• 1/2 cup fresh cilantro, chopped
• 1/2 cup your favorite salsa
• 1/2 cup light sour cream (optional)
• 3 cups iceberg lettuce, shredded
• Additional salsa and sour cream

Preparation: Heat oven to 350 degrees F. Place tortillas in a large covered casserole (or wrap them tightly in aluminum foil) and warm in the oven.

In a large mixing bowl, lightly beat together eggs, jalapeno and water. Add salt and freshly ground pepper to taste. Melt butter in a large nonstick skillet over medium heat. Cook eggs, stirring, until done.

To assemble burritos, place a tortilla on a cutting board. Spread a quarter of the scrambled eggs across center of tortilla and top with a quarter of the cheese, beans, scallions, cilantro, salsa, sour cream (if using) and lettuce. Fold the tortilla envelope style: bring one side of tortilla just over edge of filling, fold in sides of tortilla, then roll it up to form a tight bundle. Cut in half crosswise. Repeat with remaining tortillas and fillings. Serve burritos with additional salsa and sour cream.

NUTRITION FACTS

Amount Per Serving

Cals: 540 From Fat: na

Total Fat: 25g

Cholesterol: na

Sodium: na

Total Carb: na

Dietary Fiber: na

Sugars: na

Protein: na

This low-fat Moroccan stew is rich and savory with just a hint of sweetness.

Serves 6 to 8

Ingredients:

• 1 cup dry pinto beans
• 1 cup dry light red kidney beans
• 1 tablespoon oil
• 1-1/2 cups chopped onion
• 2 tablespoons minced garlic
• 8 cups water
• 2 tablespoons fresh minced ginger
• 2 whole bay leaves
• 1/4 teaspoon cayenne pepper
• 1 tablespoon paprika
• 1/4 teaspoon ground cinnamon
• 1 tablespoon cumin
• 1/8 teaspoon saffron
• 4-1/2 cups chopped green beans, carrots, turnips, potatoes, cauliflower
• 1 tablespoon honey
• 2 teaspoons salt
• 1 can (14 1/2-ounce) tomatoes, diced in juice
• 1/4 cup fresh minced cilantro
• 2 tablespoons green olives, pitted and minced
• 2 teaspoons lemon zest (optional)

Preparation: Soak beans by chosen method. Saute onions and garlic in a saucepan over medium heat with 1 tablespoon oil. Place drained and rinsed beans, onions and garlic into a large pot, add 8 cups water, and bring to a boil; reduce heat and simmer for 30 minutes or until beans are almost tender.
Add ginger, bay leaves, cayenne pepper, paprika cinnamon, cumin, and saffron; cook for an additional 30 minutes.
Add mixed vegetables, honey, and salt and cook for 15 minutes, or until tender. Turn off heat and stir in tomatoes, cilantro, olives and lemon zest.

Notes: Serve warm over couscous or steamed rice

NUTRITION FACTS

Amount Per Serving

Cals: 223 From Fat: 5%

Total Fat: 1.4g

Cholesterol: 0mg

Sodium: 670mg

Total Carb: 45.5g

Dietary Fiber: 12.2g

Sugars: na

Protein: 12.5g

Here’s an easy recipe for Leftover Thanksgiving Turkey

Serves 4

Ingredients:

• 3/4 cup sour cream
• 2-3 tablespoons pickled jalapenos, chopped
• 2 tablespoons fresh lime juice
• Coarse salt and ground pepper
• 4 sandwich wraps (10-inches each)
• 3 cups baby spinach
• 3 cups cooked chicken or turkey, shredded
• 1 (15-ounce) can black beans, drained and rinsed
• 1 large tomato, thinly sliced
• 1 small red onion
• 1 avocado

Preparation: In a bowl, whisk together sour cream, pickled jalapenos, fresh lime juice and season with salt and pepper.

Spread the 4 sandwich wraps with the sour cream mixture leaving a 2-inch border. In center of wraps, dividing ingredients evenly, layer baby spinach, cooked chicken or turkey, black beans, sliced tomato, onion and avocado.

Fold two sides of wraps over filling, then roll tightly, ending seam sides down.

Corn bread makes an excellent accompaniment to this dish

Serves 4

Ingredients:

• 1 teaspoon garlic salt
• 1 teaspoon ground cumin
• 1/4 teaspoon ground red pepper
• 1 pound boneless sirloin steak, trimmed
• Cooking spray
• 1 teaspoon vegetable oil
• 1 cup diced red bell pepper
• 1/2 cup bottled chunky salsa, divided
• 1 (15-ounce) can pinto beans, rinsed and drained
• 1/4 cup chopped cilantro

Preparation: Heat a grill pan over medium-high heat. Combine first 3 ingredients in a small bowl. Remove 1 teaspoon cumin mixture, and set aside. Sprinkle remaining cumin mixture evenly over steak. Lightly coat steak with cooking spray. Place steak in grill pan; cook 4 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut into thin slices.

While steak cooks, heat the oil in a medium saucepan over medium-high heat. Add bell pepper; saute 4 minutes or until tender. Add reserved cumin mixture, 1/4 cup salsa, and beans; cook 1 minute or until thoroughly heated, stirring constantly.

Place 1/2 cup bean mixture on each of 4 plates; divide beef evenly over bean mixture. Top each serving with 1 tablespoon salsa and 1 tablespoon cilantro.

Ingredients:

• 1 pound lean ground beef
• 1 onion, chopped
• 2 cloves garlic, chopped
• 1 (16-ounce) can pinto beans, rinsed and drained
• 1 (16-ounce) can diced tomatoes
• 1 (4-ounce) can diced green chilies
• 2 teaspoons ground cumin
• 1/4 teaspoon ground pepper
• 1 dozen corn tortillas
• 16 ounces low-fat cottage cheese
• 1 cup shredded Monterey Jack cheese
• 1 egg
• Optional shredded cheddar cheese, chopped fresh tomato, chopped green onions, sliced black olives and lettuce.

Preparation: Preheat oven to 350 degrees. Brown beef; drain. Sauté onions & garlic until soft. Add beans, tomatoes, green chilies, garlic, cumin and pepper. Heat through. To soften tortillas, layer between damp paper towels and microwave until warm. Put layer of tortillas in bottom of greased 9 x 13 inch baking dish. Pour beef mixture over tortillas. Put another layer of tortillas on top. Set aside. Combine cottage cheese, Monterey Jack cheese and egg; pour over tortillas and bean mixture. Bake 30 minutes. Remove from oven and sprinkle rows of cheddar cheese, fresh tomatoes, green onions, olives and lettuce diagonally across casserole.

Makes 6 servings

Ingredients:

• 1 package (14 ounces) smoked turkey sausage, cut into 1/4-inch slices
• 2 cups sliced red bell peppers
• 2 cups thinly sliced onions
• 2 teaspoons minced garlic
• 1 tablespoon Italian seasoning
• 1/4 teaspoon dried red pepper flakes
• 1 tablespoon olive oil
• 4 cups chopped tomatoes
• 2 cans (15 ounces each) Black beans or 3 cups cooked dry-packaged Black beans, rinsed, drained

Preparation: Cook sausage, bell peppers, onions, Italian seasoning, and red pepper flakes in oil in large skillet until sausage is browned and vegetables are tender, 8 to 10 minutes.
Stir in remaining ingredients and cook, covered, over medium heat until tomatoes are softened, about 5 minutes.

Notes: Can be served over polenta or pasta.

NUTRITION FACTS
Serv. Size: about 1 cup each

Amount Per Serving

Cals: 285 From Fat: 26

Total Fat: 9 g

Cholesterol: 41mg

Sodium: 1043mg

Total Carb: 36 g

Dietary Fiber: 9 g

Sugars: na

Protein: 19 g

Makes 6 servings

Ingredients:

• 3 cups cut asparagus (1 1/2 inches)
• 1 1/2 cups chopped onions
• 2 teaspoons minced garlic
• 1 tablespoon olive oil 12 ounces (about 30 medium-sized) peeled deveined shrimp (raw)
• 1/2 teaspoon dried oregano leaves
• 1/8 teaspoon dried red pepper flakes
• 1/2 cup orange juice
• 2-3 teaspoons grated lemon rind
• 2 cans (15 ounces each) Navy or Great Northern beans or 3 cups cooked dry-packaged Navy or Great Northern beans, rinsed and drained
• 1/2 teaspoon salt
• 12 ounces dry spinach fettuccine (makes 6 cups cooked)

Preparation: Sauté asparagus, onion and garlic in oil in a large skillet until crisp-tender, about 5 minutes. Stir in shrimp, oregano, and red pepper flakes; sauté until shrimp is cooked and pink, about 5 minutes. Stir in orange juice and lemon rind.
Coarsely mash about 1/4 the beans; stir beans into skillet and cook over medium heat until hot, 3 to 5 minutes, stirring frequently. Stir in salt. Serve over fettuccine.

NUTRITION FACTS
Serv. Size: about 3/4 cup bean mixture and 1 cup pasta each

Amount Per Serving

Cals: 446 From Fat: 11

Total Fat: 5g

Cholesterol: 128mg

Sodium: 923mg

Total Carb: 70g

Dietary Fiber: 10g

Sugars: na

Protein: 31g

Yield 6 servings

Ingredients:

• 1 cup long-grain brown rice
• 1 vegetable bouillon cube 2 cups water
• 1 (15-ounce) can black beans, rinsed and drained
• 2 cups halved cherry tomatoes
• 2/3 cup diced peeled avocado (about 1 medium)
• 1/3 cup chopped green onions
• 1/3 cup ( 1 ½ ounces) shredded cheddar cheese
• 1 tablespoon chopped ripe olives
• 1/4 cup loosely packed cilantro leaves
• 1/4 teaspoon salt
• ¼ teaspoon freshly ground black pepper

Preparation: Combine rice and water in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 35 minutes. Stir in beans; cook 10 minutes or until rice is done. Place rice mixture in a large bowl. Add remaining ingredients, tossing gently to combine.

Garnish with chopped green onions and red and yellow peppers

Serves 4

Ingredients:

• 1 tablespoon vegetable oil
• 1 medium onion, chopped
• 1 clove garlic, minced
• 1 cup water
• 4 ounces diced lean ham
• 1 1/2 cups cooked or canned red beans
• 1/4 teaspoon ground black pepper
• 1/8 teaspoon bottled hot pepper sauce
• 4 to 6 cups freshly cooked rice
• Optional Garnish: chopped green onions and red and yellow peppers

Preparation: Sauté onion in oil until tender. Add water, ham, beans, black pepper, and hot pepper sauce. Bring to a boil; cover and simmer for 30 minutes.
Mash about ½ cup of beans and return to mixture; Mix well. Serve over cooked rice.

A family favorite, these bean enchiladas can be put together in minutes.

Ingredients:

• 2 cups cooked Idaho pinto, pink, or small red beans
• 1/2 cup bottled salsa or picante sauce
• 8 corn tortillas
• 1/2 pound low fat cheddar cheese, divided
• 1 can (20-ounce) enchilada sauce
• Garnish Optional: shredded lettuce and sour cream

Preparation: Mash beans with salsa. Spoon bean mixture down center of each tortilla, dividing evenly. Cut half of cheese into 8 sticks. Place one stick over beans on each tortilla. Roll tortilla to enclose. Place seam-side down in greased shallow baking dish. Pour enchilada sauce over all. Grate remaining cheese and sprinkle over sauce. Bake in preheated oven, 350 degrees F. for 16 minutes. Top with lettuce and sour cream.

Notes: For a low fat alternative to sour cream, use cottage cheese pureed with a little yogurt.