Category: Main Dish

Substitute Quick BBQ sauce for bottled BBQ sauce.

Serves 4

Ingredients:

• 3 cups cooked beans (navy, printo or kidney beans)
• 1 cup bottled BBQ sauce
• 4 frankfurters or wieners
• 1/4 cup onion, diced

Preparation:
Quick BBQ sauce: Combine 1 can tomato soup, 1/4 cup brown sugar, 1 tablespoon mustard, 1 teaspoon chili powder and 1/2 teaspoon garlic salt. Stir until mixed well.
Cut frankfurters into bite-sized pieces.
Combine all ingredients in a large saucepan and cook until thoroughly heated.

NUTRITION FACTS

Amount Per Serving

Cals: 346 From Fat: 25.5

Total Fat: 3g

Cholesterol: 48.2m

Sodium: 1153m

Total Carb: 45.4g

Dietary Fiber: na

Sugars: na

Protein: 19.5g

These low-fat stuffed grape leaves look difficult, but are a snap to make.

Serves 10

Ingredients:

• 1 tablespoon olive oil
• 1 cup finely diced onion
• 2 teaspoons minced garlic
• 1/2 cup finely diced red bell pepper
• 1 cup long grain white rice
• 2 teaspoons salt
• 1/2 teaspoon fresh ground black pepper
• 3 cups cooked cranberry, pink or red beans
• 1/2 cup canned tomato, diced in juice
• 2 tablespoons currants
• 1/4 cup minced parsley
• 1 tablespoon dry oregano leaves
• 2 tablespoons fresh minced mint
• 3 tablespoons fresh minced dill weed
• 1 jar (8-ounce) grape leaves, packed in brine
• 1/2 cup fresh lemon juice
• 3 cups low sodium vegetable broth

Preparation:
Preheat oven to 350 degrees F. In a heavy pan, sauté onion in olive oil. Add garlic and cook over medium heat.
Add diced red pepper, white rice, salt and black pepper; sauté for 2 minutes. Add cooked beans, tomato, currants, parsley, oregano, mint and dill; sauté 2 minutes.
Remove from heat. Drain grape leaves and rinse. Place 2 tablespoons of filling on each leaf, vein side up. Fold sides over and roll tightly as if making a burrito.
Line a 9” x 13” baking dish with a layer of grape leaves. Place rolled dolmas snugly into dish. Place layer of grape leaves on top.
Place lemon juice and vegetable broth into a small saucepan and bring to a boil. Remove from heat and pour over dolmas. Cover with foil and bake for 40 minutes. Cool slightly before serving.

NUTRITION FACTS
Serv. Size: 3 Dolmas

Amount Per Serving

Cals: 195 From Fat: 9%

Total Fat: 1.9g

Cholesterol: 0mg

Sodium: 624mg

Total Carb: 35.3g

Dietary Fiber: 5.1g

Sugars: na

Protein: 10.1g

Source: Compli

Serves 4

Ingredients:

• 1 cup uncooked instant brown rice
• 2 tablespoons vegetable oil
• 2 firm, ripe plantains, peeled and cubed
• 1 large yellow onion, diced
• 1 green pepper, seeded and diced
• 1 vegetable bouillon cube, dissolved in 1 cup water
• 2 (15-ounce) cans black beans, drained and rinsed
• 1 teaspoon ground cumin
• Salt and freshly-ground black pepper to taste
• 1/2 large red onion, chopped for garnish
• 1/2 cup snipped cilantro leaves for garnish
• 1 bunch thinly-sliced scallions for garnish

Preparation:
Cook rice according to package directions, and set aside.
Meanwhile, heat 1 tablespoon oil in non-stick skillet over medium heat, and cook cubed plantains 4 to 5 minutes, until just golden. Remove from heat.
Heat remaining 1 tablespoon oil over medium heat, and sauté yellow onion and green pepper 7 to 10 minutes, or until onion turns golden. Add vegetable bouillon, beans, cumin, salt and pepper, and cook 5 minutes more or until beans are heated through.
Spoon rice into large serving bowl or individual soup bowls, top with plantains and vegetables, and garnish with red onion, cilantro and scallions.

Comfort food that couldn’t be easier.

Yields 4 servings

Ingredients:

• 3 cups water
• 1 cup dry red kidney beans
• 1 cup chopped onion
• 1 cup chopped green bell pepper
• 3/4 cup chopped celery
• 1 teaspoon dried thyme
• 1 teaspoon paprika
• 3/4 teaspoon ground red pepper
• 1/2 teaspoon black pepper
• 1/2 (14-ounce) package turkey, pork, and beef smoked sausage, thinly sliced (such as Healthy Choice)
• 1 bay leaf
• 5 garlic cloves, minced
• 1/2 teaspoon salt
• 3 cups hot cooked long-grain rice
• 1/4 cup chopped green onions

Preparation:
Combine first 12 ingredients in a crockpot. Cover with lid; cook on high heat for 5 hours. Discard bay leaf; stir in salt. Serve over rice; sprinkle servings evenly with green onions.

Notes: Beans may also be cooked on the stove over low heat for 8 hours.

NUTRITION FACTS
Serv. Size: 1 cup bean mixture, 3/4 cup rice; and 1 tablespoon

Amount Per Serving

Cals: 413 From Fat: 5%

Total Fat: 2.5G

Cholesterol: 18mg

Sodium: 749mg

Total Carb: 76.3g

Dietary Fiber: 10.1g

Sugars: na

Protein: 21.1g

Main Dish

Serves 6

Ingredients:

• Cooking spray
• 1/2 cup onion, chopped
• 1/2 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1/2 teaspoon chili powder
• 2 garlic cloves, minced
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (12-ounce) bag frozen soy crumbles, thawed (such as Morningstar Farms)
• 3/4 cup bottled salsa
• 1/3 cup (3-ounces) block-style fat-free cream cheese, softened
• 1 cup (4-ounces) shredded reduced-fat extra sharp cheddar cheese, divided
• 12 (6-inch) corn tortillas
• 1 (10-ounce) can enchilada sauce

Preparation:
Preheat oven to 350 degrees F.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion, and sauté 4 minutes or until tender. Stir in cumin, oregano, chili powder, garlic, beans, and soy crumbles, and cook 2 minutes, stirring mixture frequently.

Stir in salsa and cook 1 minute. Remove from heat, and add cream cheese and 1/2 cup cheddar cheese, stirring until cheese melts.

Warm tortillas according to package directions. Spread 1/3 cup enchilada sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Spoon about 1/3 cup black bean mixture down center of each tortilla, and roll up. Arrange enchiladas, seam sides down, crosswise in dish. Pour remaining enchilada sauce evenly over enchiladas, and sprinkle with 1/2 cup cheddar cheese. Bake at 350 degrees F. for 20 minutes or until thoroughly heated.

NUTRITION FACTS
Serv. Size: 2 enchiladas

Amount Per Serving

Cals: 386 From Fat: 30%

Total Fat: 12.9g

Cholesterol: 17mg

Sodium: 995mg

Total Carb: 43.9g

Dietary Fiber: 10.7g

Sugars: na

Protein: 26.8g

Serves 8

Ingredients:

• 1 pound ground round
• 1 teaspoon canola oil
• 1 1/2 cups chopped onion
• 2 garlic cloves, minced
• 1 tablespoon chili powder
• 1 tablespoon ground cumin
• 2 teaspoons minced fresh oregano
• 3/4 teaspoon salt
• 1 1/2 cups frozen whole-kernel corn
• 2 (14.5-ounce) cans diced tomatoes, undrained
• 1 cup coarsely-chopped zucchini
• 1 cup water
• 1 tablespoon finely-chopped, canned chipotle chile in adobo sauce
• 1 (15-ounce) can kidney beans, rinsed and drained
• 1 (15-ounce) can black beans, rinsed and drained
• 6 tablespoons sour cream
• 6 tablespoons thinly-sliced green onions
• 6 tablespoons (about 1 1/2 ounces) shredded sharp cheddar cheese

Preparation:
Cook beef in a Dutch oven over medium-high heat until lightly browned; stir to crumble. Drain well; set aside.
Add canola oil to pan. Heat pan over medium-high heat. Add chopped onion and saute 4 minutes or until tender. Add garlic; saute 30 seconds. Add chili powder, cumin, oregano, and salt; saute 30 seconds. Stir in corn and tomatoes; bring to a boil. Reduce heat, and simmer 3 minutes, stirring occasionally.
Stir in beef, zucchini, water, chipotle chile, and beans; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until zucchini is tender.
Spoon 1 1/2 cups chili into each of 6 bowls. Top each serving with 1 tablespoon sour cream, 1 tablespoon green onions, and 1 tablespoon cheese.

A Caribbean favorite

Serves 4 to 6

Ingredients:

• 1 pound dry black beans
• 1 cup chopped onion
• 1 tablespoon butter or margarine
• 1 beef bouillon cube
• 1 pound ham shank with bone
• 2 bay leaves
• 1/2 teaspoon dried leaf thyme
• 1/2 teaspoon dry oregano
• 1/2 teaspoon salt
• 1/4 teaspoon dry pepper flakes
• 1 cup chopped green pepper
• 1/3 cup dark rum (optional)
• 1 cup sour cream (optional)
• 3 cups cooked rice

Preparation:
Rinse and drain beans. Discard damaged beans and any foreign material.
Cover beans with 6 cups water and boil for two minutes. Cover pot; soak for one to four hours. Discard soaking water.
Cut meat from ham bone into 3 or 4 large pieces. Saute’ onion in butter or margarine until soft and golden in a 4-quart pot. Add beans, 4 cups water, bouillon cube, ham shank bone and ham pieces, bay leaves, thyme, oregano, salt, and red pepper flakes; bring to boil
Reduce heat, cover pot, and simmer for 1 to 1-1/2 hours, or until beans are tender.
Discard bay leaves. Remove ham shank. Cut meat from bone and discard bone. Dice meat into bite-sized pieces and return to the pot.
Remove 1 cup beans from pot and mash with potato masher or fork. Return mashed beans to pot and stir to thicken.
Add diced meat, chopped green pepper and rum (if desired);cover and simmer 15 minutes.
Serve beans over rice. Top each serving with a dollop of sour cream (if desired).

Preparation time: 30 minutes

Serves 4

Ingredients:
Enchiladas:

• 8 soft corn tortillas
• 1 recipe Black Bean Filling
• 1 recipe Warm Salsa Verde
• 10 1/2 ounces grated Mexican cheeses

Black Bean Filling

• 1 tablespoon extra virgin olive oil
• 2 cloves garlic, minced
• 1 small white onion
• 1 jalapeno, seeded & minced
• 2 (15-ounce) cans black beans, drained but not rinsed
• 1 teaspoon ground cumin
• 2 tablespoons tomato paste
• Coarse salt to taste

Warm Salsa Verde:

• 12 tomatillos, husked & halved
• 2 cloves garlic, minced
• 1 tablespoon extra virgin olive oil
• 1 small white onion, grated or minced
• 1 jalapeno, seeded and minced
• 1 (14-ounce) can vegetable stock
• 1 teaspoon ground cumin
• Coarse salt to taste
• 1 ripe avocado
• Chopped fresh oregano leaves from 1 or 2 stems (optional)

Preparation:

Enchiladas: Wrap tortillas in aluminum foil and heat in oven at 275F until fillings and sauce are prepared.

Black Bean Filling: Heat oil in large skillet and add garlic. Grate onion into skillet with a hand grater. Add jalapeno and cook for 1 or 2 minutes. Add beans and mash with fork. Stir in cumin and tomato paste and season with salt as desired.

Warm Salsa Verde:
Place tomatillos in a food processor and pulse to a coarsely ground paste.

Heat garlic in oil over medium heat in a large saucepan. When garlic begins to sizzle, grate onion with a hand grater directly into pan. Add jalapeno. Heat onion and jalapeno through for 1 or 2 minutes and add ground tomatillos. Simmer tomatillos with onion for 5 minutes. Add stock and seasonings.

Halve avocado with skin on by cutting in and down to the pit all the way around avocado. Separate avocado halves and scoop out pit with a large spoon. Scoop flesh out of skins and into pot. Mash with fork. Stir avocado into sauce to thicken it. Return sauce to a gentle boil. Reduce heat to warm until enchiladas are assembled.

Preheat broiler.

Scoop some sauce onto bottom of a casserole dish or shallow serving platter. To make enchilada, place 1 or 2 scoops or filing down center of a tortilla and roll. Place filled tortillas seam side down into sauce on platter or casserole. Line up tortillas one next to another and top with remaining sauce and grated cheeses. Melt cheeses under broiler and serve immediately with Warm Salsa Verde.

NUTRITION FACTS

Amount Per Serving

Cals: 780 From Fat: na

Total Fat: 41g

Cholesterol: 65mg

Sodium: 1630mg

Total Carb: 79g

Dietary Fiber: 20g

Sugars: 10g

Protein: 33g

Serves 6

Ingredients:

• 2 tablespoons olive oil
• 1 1/4 pounds boneless beef chunk, trimmed, cut into 3/4 inch cubes
• 1 large onion, chopped
• 8 large garlic cloves, coarsely chopped
• 1 1/2 pounds ground beef
• 1/4 cup chili powder
• 2 tablespoons paprika
• 1 tablespoon jalapeno chile, chopped, seeded
• 1 1/2 teaspoons ground cumin
• 3/4 teaspoon ground coriander
• 1 cup dry red wine
• 1 (14-ounce) can low-salt chicken broth
• 1 (14-ounce) can beef broth
• 1/2 cup tomato sauce
• 3 tablespoons hot chile sauce (such as sriracha or sambal oelek)
• 2 tablespoons tomato paste
• 2 (15-ounce) cans black beans, rinsed and drained

Preparation:
Heat oil in heavy large pot over medium-high heat. Sprinkle beef cubes with salt and pepper. Saute until browned on all sides, about 8 minutes. Using slotted spoon, transfer meat to medium bowl.

Add onion and garlic to same pot. Reduce heat to medium and saute until tender, about 5 minutes. Add ground beef and saute until cooked through and almost all liquid has evaporated, about 15 minutes. Mix in chili powder, paprika, jalapeno, cumin and coriander. Add wine and simmer until almost all liquid evaporates, stirring occasionally, about 3 minutes. Add chicken broth, beef broth, tomato sauce, hot chile sauce and tomato paste; bring to a boil. Return beef cubes to pot. Reduce heat to medium-low and simmer uncovered until beef cubes are tender and liquid thickens, about 45 minutes. Stir in black beans and cook until heated through, about 15 minutes. Season chili to taste with salt and pepper.

Notes:
Can be made 1 day ahead. Cool slightly, then cover and refrigerate. Bring to simmer before serving.

Serve with grated chedar cheese, dollops of sour cream or chopped green onions if desired.

Serve as an appetizer or main course.

Serves 10 first-course servings

Ingredients:

• 3 (15-ounce) cans black beans, rinsed and drained
• 2 large eggs
• 3 cups toasted fresh breadcrumbs made from crustless French bread, divided
• 1 cup chopped red bell pepper
• 1/2 cup chopped green onions (about 4)
• 1/2 cup chopped fresh cilantro
• 2 garlic cloves, minced
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon cayenne pepper
• 1 teaspoon salt
• 1/2 teaspoon onion powder
• 1/2 teaspoon ground black pepper
• 4 tablespoons vegetable oil
• Purchased salsa
• Sour cream
• Avocado slices

Preparation:
Puree 2 cups black beans with eggs in processor until smooth. Transfer to large bowl. Stir in remaining beans, 1 1/2 cups breadcrumbs, and next 10 ingredients. Shape mixture into ten 1/2-inch-thick patties, using about 1/2 cup mixture for each. Transfer patties to baking sheet. (Can be prepared 4 hours ahead. Cover and chill)
Coat black bean cakes on both sides with remaining breadcrumbs. Heat 2 tablespoons oil in each of 2 heavy large skillets over medium heat. Add 5 black bean cakes to each skillet; cook until golden brown, about 3 minutes per side. Transfer to plates. Serve topped with salsa, sour cream, and avocado slices.