Category: Main Dish

Great served with a green salad.

4 servings

Ingredients:

• 1 tablespoon ground cumin
• 1/4 teaspoon ground coriander
• 1/4 teaspoon cinnamon
• 1/4 teaspoon cayenne pepper
• 1/2 cup olive oil
• 1/3 cup white wine vinegar
• 1 (15-ounce) can white beans, drained
• 1 1/2 cups tomatoes, coarsely chopped
• 1 1/2 cups cucumbers, peeled, coarsely chopped
• 1 cup feta cheese, coarsely crumbled
• 1/2 cup chopped red onion
• 1/3 cup fresh Italian parsley, chopped
• 4 whole pita bread rounds, halved crosswise
• Plain yogurt

Preparation: Combine cumin, coriander, cinnamon and cayenne pepper. Whisk olive oil, white wine vinegar, blend with spice blend in 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.

4 sandwiches

Ingredients:

• 4 crusty sandwich rolls, bolillos, or taleras (about 3 x 6-1/2 inches)
• 1 (15-ounce) can refried beans
• 4 to 6 thin red onion slices, separated into rings
• 1 firm-ripe tomato (1/2 pound), rinsed, cored and thinly sliced
• 16 to 20 pieces pickled jalapeno chilies, drained and sliced
• 2 cups cabbage or iceberg lettuce, finely shredded
• Salt and pepper
• 1 firm-ripe avocado (1/2 pound)
• Salsa
• Optional fillings (see below)

Preparation: Cut rolls in half horizontally. Pull out soft centers, making bread shells about 1/2 inch thick. Reserve soft bread for another use. Set rolls in a single layer on a 14- x 17-inch baking sheet. Broil rolls about 4 inches from heat, turning once, until lightly toasted on both sides, about 3 minutes total.

Meanwhile, scoop beans into a microwave-safe bowl; cover and heat in microwave at full power until hot, about 2 minutes. Stir at least once. Spread refried beans equally on cut sides of each roll section. In bottom section of each roll, tuck equal portions of the filling (see below), onion, tomato, chilies and cabbage. Sprinkle lightly with salt and pepper.

Cut avocado in half lengthwise, discard pit. Scoop avocado from peel and chop slightly before placing equal portions of avocado on cut sides of the roll tops and spread to cover. Sprinkle lightly with salt and pepper. Set tops, avocado down, on sandwich bases. Press down to secure filling.

Fillings:
Egg-chorizo filling: Chop 1/3 pound cooked or smoked chorizo or inguisa sausage. In a bowl, beat 8 large eggs to blend with 2 tablespoons water and 1/4 teaspoon salt. In a 10- to 12-inch nonstick frying pan over medium-high heat, stir chorizo until lightly browned, 3 to 4 minutes. Add egg mixture. Cook until eggs are softly set, about 2 minutes, add salt and pepper to taste.

Ham and cheese filling: Use 3/4 pound thinly sliced cooked ham and 1/4 pound sliced asadero or jack cheese.

Chicken filling: Use 3/4 pound cooked, seasoned chicken breast strips.

Cheese filling:Use 3/4 pound panela or fresh mozzarella cheese cut into 1/4 inch thick slices.

Notes: Serve with salsa if desired.

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

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.

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.