Moroccan White Bean & Feta Pitas

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Moroccan White Bean & Feta Pitas

Ingredients

½ cup olive oil
cup white wine vinegar
4 tbsp Moroccan spice blend (see note*)
15 oz can white beans, drained
1 ½ cups tomatoes, seeded and coarsely chopped
1 ½ cups cucumbers, peeled, seeded and coarsely chopped
1 cup feta cheese, coarsely crumbled
½ cup red onion, chopped
cup fresh Italian parsley, chopped
4 whole pita bread rounds, halved crosswise
salt and pepper, to taste
plain yogurt

Directions

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.

NOTE

*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.

Middle Eastern White Bean Pitas

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Middle Eastern White Bean Pitas

Ingredients

1 tbsp ground cumin
¼ tsp ground coriander
¼ tsp cinnamon
¼ tsp cayenne pepper
½ cup olive oil
cup white wine vinegar
15 oz can white beans, drained
1 ½ cups tomatoes, coarsely chopped
1 ½ cups cucumbers, peeled and coarsely chopped
1 cup feta cheese, coarsely crumbled
½ cup chopped red onion
cup fresh Italian parsely, chopped
4 whole pita bread rounds, halved crosswise
plain yogurt

Directions

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.

Mexican Hero Sandwiches

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Mexican Hero Sandwiches

Ingredients

4 crusty sandwich rolls, bolillos or taleras
15 oz can refried beans
46 thin red onion slices, seperated into rings
1 firm-ripe tomato, rinsed, cored and thinly sliced
1620 pieces pickled jalapeño chilies, drained and sliced
2 cups cabbage or iceberg lettuce, finely shredded
salt and pepper
1 firm-ripe avocado
salsa
optional fillings (see below)

Directions

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.

Mexican Black Bean & Spinach Pizza

Mexican Black Bean & Spinach Pizza

Mexican Black Bean & Spinach Pizza

Ingredients

10 oz Italian cheese-flavored thin pizza crust
15 oz can black beans, rinsed and drained
cup onion, chopped
1 tsp ground cumin
1 tsp chili powder
1 garlic clove, minced
½ cup bottled salsa
10 oz package frozen chopped spinach, thawed, drained and squeezed dry
2 tbsp chopped fresh cilantro
½ tsp hot sauce
2 oz reduced-fat sharp Cheddar cheese, shredded
½ cup Monterey Jack cheese, shredded

Directions

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.

Mexibean Stroganoff

Mexibean Stroganoff

Mexibean Stroganoff

Ingredients

1 lb ground beef or ground turkey
1 medium onion, chopped
12 garlic cloves, chopped
15 oz cans light red kidney beans (2), rinsed and drained
10 ¾ oz cans tomato sauce (2)
15 oz can black beans, rinsed and drained
16 oz fat-free sour cream or fat-free yogurt
1 ¼ oz package taco seasoning

Directions

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.

Knife & Fork Breakfast Burrito

Knife & Fork Breakfast Burrito

Knife & Fork Breakfast Burrito

Ingredients

1 cup canned black beans, rinsed and drained
cup bottled chunky salsa
4 eggs, slightly beaten
2 tbsp milk
¼ tsp pepper
tsp salt
nonstick cooking spray or cooking oil
1 medium tomato, thinly sliced
½ cup crumbled queso fresco cheese or shredded Monterey Jack cheese
¼ cup dairy sour cream
4 tsp snipped fresh mint

Directions

In a small saucepan mash the beans slightly. Stir in the 1/3 cup salsa. Heat through over low heat. Cover and keep warm while making egg “tortillas”.

In a medium bowl combine eggs, milk, pepper and salt. Coat a 10-inch nonstick omelet pan (or skilled with flared sides) with nonstick cooking spray, or brush lightly with a little cooking oil. Preheat pan over medium heat until a drop of water sizzles.

For each of the egg “tortillas” pour about 1/4 cup of the egg moisture into the pan. Lift and tilt pan to spread egg mixture over bottom. Return to heat. Cook for 1 1/2 to 2 minutes or until lightly browned on bottom (do not turn).

Loosen edges of the egg “tortilla” with spatula; carefully slide out onto a serving plate, browned side down. On one half of the “tortilla” spread one-fourth of the bean-salsa mixture. Top with tomato and cheese. Fold in half and then into quarters to form the burritos. Keep warm while preparing remaining tortillas and burritos. Top with a dollop of sour cream and the remaining cheese; sprinkle with mint. Serve with additional salsa, if desired.

Idaho Tortilla Stack

Idaho Tortilla Stack

Idaho Tortilla Stack

Ingredients

15 oz can black beans, drained and rinsed
10 oz package frozen corn kernels, thawed
1 cup mild tomato salsa
8 oz can tomato sauce
6 oz pepper Jack cheese, coarsely grated
½ cup chopped fresh cilantro
2 scallions, thinly sliced
½ tsp ground cumin
4 flour tortillas (10″)
1 tbsp olive oil

Directions

Place oven rack in lower third of oven and preheat oven to 450 degrees.
Stir together beans, corn, salsa, tomato sauce, cheese, cilantro, scallions, and cumin in a large bowl.

Heat a 12-inch heavy skillet over high heat until smoking. Brush both sides of each tortilla with oil and fry, turning over once, until puffed and golden in spots, about 1 minute.

Put 1 tortilla in a well-oiled 15- by 10-inch shallow baking pan, then spread with 1 1/3 cups of filling. Repeat layering twice, then top with remaining tortilla, gently pressing to help layers adhere

Bake until filling is heated through, about 12 minutes. Transfer with a large metal spatula to a platter, then cut pie into wedges with a serrated knife.

Huevos Rancheros

Huevos Rancheros

Huevos Rancheros

Ingredients

10 oz can diced tomatoes and green chilies, undrained
10 oz can red enchilada sauce
cup chopped fresh cilantro
1 tbsp fresh lime juice
2 tbsp water
16 oz can pinto beans, rinsed and drained
cooking spray
4 large eggs
4 fat-free flour tortillas (8″)
1 cup crumbled queso fresco cheese

Directions

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 skillet 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.

Herbed White Bean Spread Open-Faced Sandwiches

Herbed White Bean Spread Open-Faced Sandwiches

Herbed White Bean Spread Open-Faced Sandwiches

Ingredients

1 tsp olive oil
cooking spray
cup coarsely chopped shallots
1 tbsp chopped fresh sage
1 tbsp fresh thyme
2 garlic cloves, minced
1 cup fat-free, less-sodium chicken broth
19 oz can cannellini beans, rinsed and drained
¼ cup shredded Asiago cheese
2 tbsp chopped flat-leaf parsley
2 tbsp extra virgin olive oil
1 tbsp fresh lemon juice
10 slices diagonally cut French bread (about 1″ thick)
20 slices red onion (¼” thick)

Directions

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.

Grilled Mushroom Burger with White-Bean Puree

Grilled Mushroom Burger with White-Bean Puree

Grilled Mushroom Burger with White-Bean Puree

Ingredients

2 large garlic cloves, minced
2 tbsp chopped fresh thyme
1 cup cooked or canned cannellini beans, drained and rinsed
2 tbsp extra virgin olive oil
freshly ground pepper
8 large portobello mushroom caps, stems trimmed
4 tsp balsamic vingear
2 large red onions, peeled and cut into thin rings
4 whole-grain hamburger buns
2 oz smoked cheddar cheese, thinly sliced into 4 equal portions
½ small bunch arugula, rinsed well and dried
olive oil cooking spray, for onions

Directions

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.