Category: Main Dish

Yields 6 servings

Ingredients:

• 4 (6-ounce) skinless, boneless chicken breast halves
• 1 tablespoon fresh lime juice
• 1 tablespoon 40% less-sodium taco seasoning (such as Old El Paso)
• 1/2 teaspoon sugar
• Cooking spray
• 6 (8-inch) flour tortillas
• 6 cups packaged coleslaw
• 1 (7-ounce) can green salsa
• 4 cups chopped tomato
• 1/4 cup sliced ripe olives, chopped
• 1 1/4 cups fat-free refried beans
• 1/2 cup (2 ounces) crumbled feta cheese
• 6 tablespoons reduced-fat sour cream
• 1/4 cup fresh cilantro leaves
• 1/4 cup unsalted pumpkinseed kernels, toasted (optional)

Preparation: Prepare grill, or heat a grill pan over medium-high heat.
Brush chicken with juice; sprinkle with seasoning and sugar. Place chicken on grill rack or grill pan coated with cooking spray; grill 4 minutes on each side or until chicken is done. Cool slightly. Cut chicken into 1/4-inch strips; set aside. Place tortillas on grill rack or grill pan coated with cooking spray; grill 30 seconds on each side or until golden brown.
Combine coleslaw and salsa; toss to coat. Combine tomato and olives; toss gently.
Spread about 3 tablespoons beans over each tortilla; divide chicken evenly among tortillas. Top each serving with about 2/3 cup slaw mixture, 2/3 cup tomato mixture, 4 teaspoons cheese, 1 tablespoon sour cream, and 2 teaspoons cilantro. Sprinkle each serving with 2 teaspoons pumpkinseeds, if desired.

Yields 2 cups

Ingredients:

• 2 (15-ounce) cans Great Northern beans or other white beans, rinsed and drained
• 1 teaspoon fennel seeds
• 4 teaspoons capers
• 4 teaspoons red wine vinegar
• 1/2 teaspoon dried oregano
• 1/4 teaspoon salt
• 16 kalamata olives, pitted

Preparation: Place all ingredients in a food processor; process until smooth. Place bean mixture in a bowl.

A quick and easy meal that makes use of fresh summer vegetables.

Serves 4

Ingredients:

• 12 ounces pork tenderloin, trimmed, cut into 1 1/2 x 1/4-inch strips
• 4 tablespoons soy sauce (divided)
• 1 1/2 tablespoons honey (divided)
• 2 garlic cloves, minced (divided)
• 1/4 teaspoon dried crushed red pepper
• 1 pound green beans, trimmed, cut into 1 1/2-inch lengths
• 1 cup carrots, peeled and cut into matchstick-size strips (about 2 medium)
• 2 tablespoons canola oil
• 1 large red bell pepper, cut into 1 1/2 x 1/4-inch strips
• 1 tablespoon fresh ginger, minced and peeled
• 3 green onions, thinly sliced
• 1/4 cup lightly salted dry-roasted peanuts, finely chopped

Preparation: Mix pork, 1 tablespoon soy sauce, 1 tablespoon honey, half of garlic, and crushed red pepper in medium bowl. Mix remaining 3 tablespoons soy sauce and remaining 1/2 tablespoon honey in small bowl; set aside.

Cook green beans in large saucepan of boiling salted water until crisp-tender, about 3 minutes. Add carrots to green beans in water; cook 1 minute. Drain carrots and green beans.

Heat 1 tablespoon canola oil in wok or large nonstick skillet over high heat. Add pork mixture; stir-fry 1 minute. Transfer pork to dish. Add remaining 1 tablespoon canola oil to wok; add red bell pepper and stir-fry 1 minute. Add green beans, carrots, ginger, and remaining garlic; stir-fry 1 minute. Return pork to wok along with reserved soy sauce-honey mixture; stir until heated through, about 1 minute. Season to taste with salt and pepper. Transfer to bowl. Sprinkle with sliced green onions and chopped peanuts and serve.

NUTRITION FACTS

Amount Per Serving

Cals: 318 From Fat: na

Total Fat: 16g

Cholesterol: 56mg

Sodium: na

Total Carb: na

Dietary Fiber: 6g

Sugars: na

Protein: na

Makes approximately 24 servings.

Ingredients:

• 1 pound lean ground beef
• 1/2 cup chopped pepperoni
• 1 green pepper, chopped
• 1 onion, chopped
• 1 (14-ounce) jar pizza sauce
• 2 1/2 cups pinto beans, cooked and drained
• 1 teaspoon crushed red pepper (optional)
• 1 package frozen yeast roll dough
• 1 1/2 cups shredded skim mozzarella cheese
• 1 egg, beaten
• Grated Parmesan cheese

Preparation: Brown beef, pepperoni, green pepper and onion together; drain. Add pizza sauce and cooked pinto beans. Simmer until thick. Set aside to cool. On a greased cookie sheet let rolls thaw and rise. Flatten one roll at a time into a 5″ circle. Spoon about 2 tablespoons filling and about 1 tablespoon mozzarella cheese in the center. Pull edges of dough together to seal. Grease pizza pan or cookie sheets, place rolls seam side down on sheets and brush with beaten egg and sprinkle with Parmesan cheese. Bake at 400 degrees for 20 to 25 minutes

For a vegetarian version of this pizza, omit the beef and increase the beans to 3 cups, mashing 2 cups.

Ingredients:

• 1 pound frozen bread dough, thawed
• 1 cup chopped onion, divided
• 1 teaspoon garlic, minced
• 1 tablespoon oil
• 2 cups cooked pinto beans, divided
• 1/2 pound ground beef
• 1 can (8-ounce) tomato sauce
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1/2 teaspoon salt
• 1/2 cup chopped green pepper
• 1/2 pound Monterey Jack cheese
• Red pepper flakes, to taste

Guacamole:

• 1 medium avocado
• 1 clove garlic, minced
• 1 tablespoon lemon juice
• Liquid red pepper sauce to taste
• Salt to taste
• 1/4 cup chopped tomatoes

Preparation: Pat or roll bread dough to cover bottom of greased 14-inch pizza pan.
Mash one cup of the beans; set aside remaining cup. Saute 1/2 cup onion and garlic in oil in a large skillet; add beef and brown. Drain fat from beef.
Stir in mashed beans, tomato sauce, chili powder, cumin and salt; simmer 10 minutes.
Spread bean and beef mixture on bread dough. Top with remaining onion, green pepper, reserved whole beans and cheese. Sprinkle with red pepper flakes. Bake in preheated 400 degree F. oven for 15 minutes or until crust is browned. Cut into wedges. Top each serving with a dollop of guacamole.

Guacamole:
Mash avocado with garlic and lemon juice. Add red pepper sauce and salt to taste. Stir in tomatoes. Cover with plastic and chill until ready to serve.

Notes: Makes one 14-inch pizza

Serves 6

Ingredients:

• 12 (6-inch) corn tortillas, quartered
• Cooking spray
• 1 tablespoon canola oil
• 2 teaspoons ground cumin
• 1 teaspoon chili powder
• 2 garlic cloves, minced
• 2 (15-ounce) cans pinto beans, rinsed and drained
• 1/2 cup water
• 1 cup (4 ounces) crumbled queso fresco
• 1 cup bottled salsa
• 1 cup diced peeled avocado
• 6 tablespoons chopped fresh cilantro

Preparation: Preheat oven to 425 degrees.
Arrange half tortilla wedges in a single layer on a large baking sheet; lightly coat wedges with cooking spray. Bake for 8 minutes or until crisp. Repeat procedure with remaining tortilla wedges and cooking spray. Heat oil in a medium saucepan over medium-high heat. Add cumin, chili powder, and garlic; cook for 30 seconds, stirring constantly. Add pinto beans and water, and bring to a boil, stirring frequently, adding more water if necessary. Reduce heat to medium, and simmer 10 minutes. Partially mash bean mixture with a potato masher until slightly thick. Place 8 chips on each of 6 plates. Spoon about 1/2 cup bean mixture evenly over tortilla chips on each plate; top each serving with about 2 1/2 tablespoons queso fresco, 2 1/2 tablespoons salsa, and 2 1/2 tablespoons avocado. Sprinkle each serving with 1 tablespoon cilantro.

Delicious with salsa and a green salad

Serves 6

Ingredients:

• 2 1/2 cups fresh, whole-grain breadcrumbs
• 1 (15-ounce) can pinto beans, drained and rinsed
• 1 cup shredded cheddar cheese or soy cheddar cheese
• 2 tablespoons canned chopped green chiles
• 2 tablespoons olive oil, plus more if needed

Preparation: Preheat broiler. Place 1 1/2 cups breadcrumbs on baking sheet; toast under broiler for several seconds or until browned. Remove; let stand 5 minutes.
Mash beans with fork in mixing bowl. Add cheese, chiles, toasted breadcrumbs, and salt and pepper to taste. Form mixture into 4 patties, about 3 inches in diameter. Dredge patties in untoasted breadcrumbs.
Heat oil in large skillet over medium heat. Add patties, and cook until crisp and golden brown, 3 to 5 minutes on each side; add more oil to pan if necessary. Serve hot.

Serves 4

Ingredients:

• 1 3/4 cups (12 ounces) dry Great Northern beans
• 4 (1-pound) lamb shanks
• 4 teaspoons olive oil
• 1 large onion, chopped
• 1 large leek (white and pale green parts only), chopped
• 1 large carrot, peeled and chopped
• 2 tablespoons tomato paste
• 4 large garlic cloves, minced
• 4 bay leaves
• 1 teaspoon salt
• 3/4 teaspoon freshly ground black pepper
• 1 cup low-salt chicken broth
• 2 tablespoons fresh thyme, chopped

Preparation: Place beans in medium bowl. Add enough cold water to cover by 2 inches. Let soak overnight. Drain beans and place in large saucepan. Add fresh water to cover. Bring to boil over high heat. Reduce heat to medium. Simmer beans 30 minutes, occasionally skimming foam from top of water. Drain beans well.

Meanwhile, preheat oven to 450 degrees F. Place lamb shanks in 15″x10″x2″ glass baking dish. Coat each shank with 1 teaspoon oil and sprinkle all sides with salt and pepper. Roast 15 minutes. Turn lamb over and roast 15 minutes longer. Reduce oven temperature to 375 degrees F.

Using tongs, transfer lamb to a plate. Add drained beans, onion, leek, carrot, tomato paste, garlic, bay leaves, salt and pepper to baking dish. Stir gently to blend. Pour in broth. Return lamb to dish, spooning vegetables and liquids over. Cover dish with foil. Bake lamb and beans 1 hour. Mix thyme into beans, turn lamb over. Cover dish again and bake until lamb and beans are very tender, about 35 minutes longer. Season beans with additional salt and pepper if desired and serve.

4 servings

Ingredients:

• 2 teaspoons olive oil
• 1 1/2 teaspoons dried rosemary
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 8 skinless and boneless chicken thighs (about 1 pound)
• 1 (14.5-ounce) can stewed tomatoes, undrained
• 1 (15-ounce) can navy beans, rinsed and drained
• 1/4 cup pitted kalamata olives, chopped

Preparation: Heat olive oil in a large skillet over medium-high heat. Combine rosemary, salt and pepper; sprinkle over one side of chicken. Place chicken in pan with seasoned side down, cook 3 minutes. Reduce heat to medium and turn chicken. Add tomatoes and beans, cover and simmer 10 minutes or until chicken is done. Stir in olives.

NUTRITION FACTS
Serv. Size: 2 thighs and 3/4 cup bean mixture

Amount Per Serving

Cals: 316 From Fat: 23

Total Fat: 8.1g

Cholesterol: 94mg

Sodium: 978mg

Total Carb: 30.2g

Dietary Fiber: 6.8g

Sugars: na

Protein: 31.2g

Serves 4

Ingredients:

• 1/2 cup olive oil
• 1/3 cup white wine vinegar
• 4 teaspoons Moroccan spice blend(*See note)
• 1 (15-ounce) can white beans, drained
• 1 1/2 cups tomatoes, seeded and coarsely chopped
• 1 1/2 cups cucumbers, peeled, seeded, coarsely chopped
• 1 cup feta cheese, coarsely crumbled
• 1/2 cup red onion, chopped
• 1/3 cup fresh Italian parsley, chopped
• 4 whole pita bread rounds, halved crosswise
• Salt and pepper to taste
• Plain yogurt

Preparation: Whisk together olive oil, white wine vinegar and Moroccan spice blend in a medium bowl. Place drained white beans in large bowl and mix in enough vinaigrette to coat. Let stand 10 minutes to allow flavors to blend.

Add tomatoes, cucumbers, feta cheese, red onion, and parsley to white beans. Mix in enough vinaigrette to coat. Season bean salad to taste with salt and pepper. Fill pita halves with bean salad and top with dollop of yogurt. Place 2 pita halves on each of 4 plates, pass remaining vinaigrette separately.

Notes: *If you can’t find Moroccan spice blend at the supermarket, combine 1 teaspoon ground cumin with 1/4 teaspoon each of coriander, cinnamon, and cayenne pepper.

Serve with Romaine salad and bowls of mixed green and black olives.