Category: Main Dish

Yields 4 servings

Ingredients:

• 1 (10-ounce) can diced tomatoes and green chiles, undrained
• 1 (10-ounce) can red enchilada sauce
• 1/3 cup chopped fresh cilantro
• 1 tablespoon fresh lime juice
• 2 tablespoons water
• 1 (16-ounce) can pinto beans, rinsed and drained
• Cooking spray
• 4 large eggs
• 4 (8-inch) fat-free flour tortillas
• 1 cup (4 ounces) crumbled queso fresco cheese

Preparation:
Combine tomatoes and enchilada sauce in a medium saucepan; bring to a boil. Reduce heat; simmer 5 minutes or until slightly thick. Remove from heat; stir in cilantro and juice. Set aside.
Place water and beans in a microwave-safe bowl, and partially mash with a fork. Cover and microwave on High for 2 minutes, or until hot.
Heat a large nonstick skillet sprayed with cooking spray over medium heat. Add eggs; cook 1 minute on each side, or until desired degree of doneness.
Warm tortillas according to package directions. Spread about 1/3 cup bean mixture over each tortilla; top each tortilla with an egg. Spoon 1/2 cup sauce around egg; sprinkle each serving with cheese.

Serves 4

Ingredients:

• 1 (10-ounce) can diced tomatoes and green chilies, undrained
• 1 (10-ounce) can red enchilada sauce
• 1/3 cup chopped fresh cilantro
• 1 tablespoon fresh lime juice
• 2 tablespoons water
• 1 (16-ounce) can pinto beans, rinsed and drained
• Cooking spray
• 4 large eggs
• 4 (8-inch) fat-free flour tortillas
• 1 cup (4 ounces) crumbled queso fresco cheese

Preparation:
Combine the tomatoes and enchilada sauce in a medium saucepan; bring to a boil. Reduce heat; simmer 5 minutes or until slightly thick. Remove from heat; stir in cilantro and juice. Set aside.
Place water and beans in a microwave-safe bowl, and partially mash with a fork. Cover and microwave at high 2 minutes, or until hot. Heat a large nonstick skilled coated with cooking spray over medium heat. Add eggs; cook 1 minute on each side or until desired degree of doneness.
Warm tortillas according to package directions. Spread about 1/3 cup beans over each tortilla; top with an egg. Spoon 1/2 cup sauce around egg; sprinkle each serving with 1/4 cup cheese.

Great alternative for picnics!

Serves 5

Ingredients:
Spread:

• 1 teaspoon olive oil
• Cooking spray
• 2/3 cup coarsely chopped shallots
• 1 tablespoon chopped fresh sage
• 1 tablespoon fresh thyme
• 1 teaspoon freshly ground black pepper
• 2 garlic cloves, minced
• 1 cup fat-free, less-sodium chicken broth
• 1 (19-ounce) can cannellini beans, rinsed and drained
• 1/4 cup (1-ounce) shredded Asiago cheese
• 2 tablespoons chopped flat-leaf parsley
• 2 tablespoons extra virgin olive oil
• 1 tablespoon fresh lemon juice
• 10 (1-ounce) slices diagonally cut French bread (about 1 inch thick)
• 20 (1/4 inch thick) slices red onion

Preparation:
Heat 1 teaspoon oil in large nonstick skillet coated with cooking spray over medium heat. Add shallots, cook 10 minutes or until tender, stirring frequently. Stir in sage, thyme, pepper, and garlic; cook 2 minutes, stirring constantly. Add broth and beans, reduce heat to low. Cook 5 minutes or until most of liquid is absorbed. Remove from heat; cool to room temperature.

Place bean mixture, cheese, parsley, 2 tablespoons oil, and juice in a food processor; process until smooth.

Place about 3 tablespoons spread on each bread slice, top each with 2 onion slices.

 

NUTRITION FACTS
Serv. Size: 2 open-faced sandwiches

Amount Per Serving

Cals: 438 From Fat: 30

Total Fat: 14.4g

Cholesterol: 5mg

Sodium: 704mg

Total Carb: 65.8g

Dietary Fiber: 8.6g

Sugars: na

Protein: 12.1g

 

Serves 6

Ingredients:

• 1 tablespoon olive oil
• 2 1/2 cups onion, chopped
• 4 garlic cloves, minced
• 1 pound ground turkey breast
• 1 1/2 cups water
• 1 tablespoon chili powder
• 1/4 teaspoon black pepper
• 1 (16-ounce) can kidney beans, rinsed and drained
• 1 (15 1/2-ounce) can small red beans, drained and rinsed
• 1 (15-ounce) can tomato sauce
• 1 (14 1/2-ounce) can whole tomatoes, undrained and coarsely chopped
• 3/4 cup light beer
• 1/3 cup hot brewed coffee

Preparation:
Heat oil in a Dutch oven over medium-high heat. Add chopped onion and garlic, saute 3 minutes. Add ground turkey; cook 6 minutes, stirring to crumble. Stir in water and next 6 ingredients from list (water through tomatoes) and bring to a boil. Reduce heat; simmer uncovered 45 minutes, stirring occassionally. Stir in beer and coffee; simmer 10 minutes stirring occassionally.

NUTRITION FACTS
Serv. Size: 1 1/3 cups

Amount Per Serving

Cals: 299 From Fat: 11%

Total Fat: 3.7g

Cholesterol: 47mg

Sodium: 748mg

Total Carb: 36.1g

Dietary Fiber: 11g

Sugars: na

Protein: 29g

A delicious vegetarian burger that’s sure to please.

Makes 4 burgers

Ingredients:

• 2 large garlic cloves, minced
• 2 tablespoons chopped fresh thyme
• 1 cup cooked or canned cannellini beans, drained and rinsed
• 2 tablespoons extra-virgin olive oil
• Freshly ground pepper
• 8 large portobello mushroom caps (about 1 pound), stems trimmed
• 4 teaspoons balsamic vinegar
• 2 large red onions(about 1 pound), peeled and cut into thin rings
• 4 whole-grain hamburger buns
• 2 ounces smoked cheddar cheese, thinly sliced into 4 equal portions
• 1/2 small bunch arugula (about 2 1/2 ounces), rinsed well and dried
• Olive-oil cooking spray, for onions

Preparation:
Heat grill or grill pan over medium heat.
In a food processor or blender, combine 1/4 of garlic (about 1/2 teaspoon), 1 tablespoon thyme, beans and 1 teaspoon oil: process to form a smooth and spreadable paste. If mixture it too thick, add 1 teaspoon water. Season with pepper and pulse to combine. Set aside.

Combine remaining garlic, tablespoon thyme, and oil on a plate or baking pan. Gently toss musroom caps in the mixture. Season with pepper and drizzle with vinegar. Lightly coat onion slices with cooking spray; grill until lightly charred on both sides. Transfer onions to a clean plate; keep warm.

Grill mushrooms stem side up until browned and juices have begun to collect in centers, about 5 minutes. Flip mushrooms, and continue cooking until center is tender, about 4 minutes more.

Split hamburger buns in half and place cut side down on grill; cook until warm and toasted. Spread 1/4 cup puree on bottom half of each bun, top with two grilled musroom caps. Layer each with sliced cheese, grilled onions, and a small handful of arugula. Top each with matching roll halves, and serve.

Notes: To clean mushroom caps, wipe with a damp paper towel; do not rinse or soak them because they will remain soggy even after cooking.

NUTRITION FACTS

Amount Per Serving

Cals: 327 From Fat: na

Total Fat: 14 G

Cholesterol: 15 MG

Sodium: 358 MG

Total Carb: 40 G

Dietary Fiber: 7 G

Sugars: na

Protein: 14 G

Source: Compl

Pair with sandwiches for a satisfying vegetarian luncheon

Serves 4

Ingredients:

• 1 (15-ounce) can cannellini beans, drained and rinsed
• 2 stems fresh rosemary, leaves stripped from stem and chopped
• 1 clove garlic, chopped
• Extra-virgin olive oil
• Black pepper to taste
• 2 firm vine-ripened tomatoes, quartered and thinly sliced
• 1/4 seedless cucumber, halved and thinly sliced
• 1/4 medium-sized red onion, thinly sliced
• Handful pitted kalamata olives
• Handful chopped fresh flat-leaf parsley
• 1/4 pound mixed greens
• Juice of 1 lemon
• Coarse salt to taste
• 4 large pita breads, flour tortilla wraps or flavored wraps (10-inch size)
• 1/4 pound feta cheese, crumbled

Preparation:
Combine beans, rosemary, garlic, olive oil and black pepper in a food processor or blender. Pulse until smooth.

Combine tomatoes, cucumber, onion, olives, parsley, greens and lemon juice in a bowl. Drizzle with olive oil and sprinkle with salt. Combine well.

Warm pitas or wraps in oven or on a griddle pan. Spread pitas with a generous dose of white bean hummus. Top with a layer of Greek salad mixture. Sprinkle with feta and roll. Wrap lower half or wraps with foil or waxed paper to keep them together while you eat your way down.

NUTRITION FACTS

Amount Per Serving

Cals: 230 From Fat: na

Total Fat: 13g

Cholesterol: 0mg

Sodium: 250mg

Total Carb: 24g

Dietary Fiber: 6g

Sugars: na

Protein: 7g

Serves 4

Ingredients:

• 1 (10-ounce) package whole-wheat pasta
• 1 (7-ounce) jar sliced, olive oil-marinated, sun-dried tomatoes, drained and chopped, with 2 tablespoons oil reserved
  3 cloves garlic, minced
• 1 1/2 pound Swiss chard, tough stems removed, well rinsed and chopped
• 2 (15-ounce) cans white beans, rinsed and drained
• 1/2 cup water
• Salt and freshly-ground pepper to taste

Preparation:
Bring large pot of lightly salted water to a boil over medium heat. Add pasta, stirring to prevent sticking, and cook according to package directions, until al dente.
Meanwhile, heat oil from sun-dried tomatoes in large skillet over medium-high heat. add garlic; cook, stirring, 1 minute.
Add sun-dried tomatoes and swiss chard; mix well. Cover, and cook, stirring occasionally, 3 minutes. Add beans with 1/2 cup water. Cook stirring occasionally, until heated. Season to taste with salt and freshly-ground pepper.
Drain pasta; transfer to serving dishes; top with bean mixture and serve.

Notes: Serve in soup bowls to take advantage of the delicious broth.

Serves 3 – 4

Ingredients:

• 4 medium plum tomatoes, chopped
• 2 medium garlic cloves, minced
• 1 medium green or red bell pepper, chopped
• 1 medium cucumber, coarsely chopped
• 1 small onion, chopped
• 1 small jalapeno or serrano pepper, seeded and minced
• 2 tablespoons fresh basil, minced
• 1 1/4 teaspoon ground cumin
• 1 teaspoon hot pepper sauce, or to taste
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 1/4 cups canned small white beans, rinsed and drained
• 2 cups tomato juice

Preparation:
In food processor or blender, combine all ingredients except beans and tomato juice. Process until well blended but still chunky.

Transfer vegetable mixture to large serving bowl. Add beans and tomato juice; mix well. Cover and refrigerate at least 15 minutes before serving.

NUTRITION FACTS

Amount Per Serving

Cals: 223 From Fat: na

Total Fat: 1g

Cholesterol: 0mg

Sodium: 872mg

Total Carb: 46g

Dietary Fiber: 9g

Sugars: na

Protein: 12g

Makes 4 servings.

Ingredients:

• 8 ounces whole-wheat pasta shells, tubetti, ziti or rigatoni
• 2 tablespoons extra-virgin olive oil
• 1 15-ounce can cannellini beans, rinsed
• 1 large clove garlic, minced
• 1 pound ripe tomatoes, diced (about 3 cups)
• 1/4 cup oil-cured black olives, pitted (see Tip) and chopped
• 1/2 cup sliced fresh basil
• 1/4 teaspoon kosher salt
• Freshly ground pepper to taste
• 1/4 cup grate Pecorino Romano cheese

Preparation:

1. Put a large pot of water on to boil. Cook pasta, stirring occasionally, until just tender, 8 to 10 minutes or according to package directions. Drain.
2. Meanwhile, heat oil in a large skillet over medium heat. Add beans and garlic; cook, stirring frequently, until the beans are just heated through, 2 to 3 minutes. Remove from the heat. Add tomatoes, olives, basil, salt and pepper. Stir gently to combine. To serve, divide the pasta among 4 plates and top with sauce and cheese.

As colorful as a Mexican fiesta, this corn and bean main dish is a vegetarian’s delight. Serve with a cool cucumber-yogurt salad and steamed zucchini.

Makes 6 servings

Ingredients:

• 3 cups cooked Idaho small red, pinto or pink beans
• 1/2 cup chopped onion
• 1 clove garlic, minced
• 6 tablespoons vegetable oil, divided
• 1 tablespoon flour
• 1 can (16-ounce) whole tomatoes, undrained
• 1 can (4-ounce) chopped green chilies
• 2/3 cup cornmeal
• 3/4 teaspoon baking soda
• 1/2 teaspoon salt
• 1 egg or 2 egg whites, beaten
• 1/4 cup milk
• 1 cup whole kernel corn, drained
• 1 cup grated Monterey Jack or Cheddar cheese

Preparation:
Drain beans well. In a large kettle, saute’ onion and garlic in 2 tablespoons oil until soft. Blend in flour. Stir in tomatoes, chilies and beans, breaking up tomatoes. Cook and stir until boiling. Set aside. Combine 1/4 cup oil with remaining ingredients, except cheese, to make batter. Pour two-thirds of the batter into a greased 2-quart casserole. Sprinkle with two-thirds of the cheese. Top with bean mixture. Spoon remaining batter around edge. Sprinkle with remaining cheese. Bake in preheated 350 degree F. oven for 30 to 35 minutes or until cornbread is done.