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Category: High Fiber

Breakfast Tortilla Strata

Breakfast Tortilla Strata

1 C. bottled salsa
1 C. canned black beans, rinsed and drained
10 (6-inch) corn tortillas, cut into 1-inch strips
Cooking spray
1 C. (4 oz.) preshredded reduced-fat Mexican blend or Monterey Jack cheese, divided
1 C. low-fat sour cream
1 C. fat-free milk
1/2 tsp. salt
2 large eggs
2 large egg whites
1/4 C. thinly sliced green onions

Combine salsa and beans in a bowl. Place one-third of tortilla strips in an 11 x 7-inch baking dish coated with cooking spray. Top with 1/3 C. cheese and about 1 C. salsa mixture. Repeat procedure with one-third of tortilla strips, 1/3 C. cheese, and remaining salsa mixture; top with remaining tortilla strips.
Combine sour cream and next 4 ingredients (sour cream through egg whites); stir with a whisk. Stir in onions. Pour over tortilla strips; sprinkle with 1/3 C. cheese. Cover and chill 8 hours or overnight. Preheat oven to 350°. Remove dish from refrigerator. Let stand at room temperature 10 minutes. Cover and bake at 350° for 20 minutes. Uncover and bake an additional 15 minutes or until lightly browned.

Yield: 6 servings
Calories: 292
Fat: 9.2g
Fiber: 4.7g

Cheese Enchilada Casserole

Cheese Enchilada Casserole

1 C. (4 oz.) shredded reduced-fat extra-sharp cheddar cheese
1 C. chopped tomato
1 C. fat-free cottage cheese
1/3 C. sliced green onions
2 tsp. chili powder
2 garlic cloves, minced
9 (6-inch) corn tortillas
Cooking spray
1 C. taco sauce (such as Ortega)
1/4 C. shredded Monterey Jack cheese

Preheat oven to 375°. Combine first 6 ingredients in a medium bowl. Arrange 3 tortillas in bottom of an 11 x 7-inch baking dish coated with cooking spray. Spread half of cheese mixture over tortillas. Repeat procedure with 3 tortillas and remaining cheese mixture; top with remaining tortillas. Pour taco sauce over tortillas; sprinkle with Monterey Jack cheese. Bake at 375° for 20 minutes or until cheese melts.

Yield: 4 servings
Calories: 299
Fat: 6g
FIber: 4.3g

Spaghetti Squash with Parsley and Garlic

Spaghetti Squash with Parsley and Garlic

1 Spaghetti squash (4 lb) = 5 C.
1 T. Margarine
3 cloves Garlic, minced
1 C. Fresh parsley or grated zucchini, coarsely chopped
1/4 C. Low-fat plain yogurt
Freshly ground pepper

In large pot of boiling water, cook whole spaghetti squash until tender when pierced with skewer, about 30 minutes (some varieties of spaghetti squash may take longer). In small skillet, melt margarine over medium-low heat; add garlic and cook until tender, about 1 minute. Drain squash and cut in half crosswise. Scoop out seeds. Run tines of fork lengthwise over squash to loosen spaghetti-like strands; scoop out strands into baking dish or serving bowl. Add garlic mixture, parsley, yogurt, and pepper to taste; toss to mix.

Yield: 8 servings
Calories: 102
Fat: 3g
Fiber: 6g

Baked Chicken and Artichokes

Baked Chicken and Artichokes

1 T. olive oil
1 onion, chopped
2 cloves garlic, minced
1 9-ounce bag frozen artichoke hearts, quartered
1 cup sliced mushrooms
1 red pepper, seeded and sliced into strips
freshly ground black pepper
4 skinless, boneless chicken breasts, about 4 to 6 oz. each
1 tsp. chopped, fresh rosemary
1/4 cup dry white wine
1 cup low-sodium chicken broth

Preheat the oven to 350°F. Heat the olive oil in a large skillet over medium heat. Add the onion and cook, stirring occasionally, until it is soft and translucent, about 5 minutes. Add the garlic, artichokes, mushrooms and peppers, season with pepper, cook for 2 more minutes and set aside. Slice the chicken breasts into 1/2-inch wide strips. Season the chicken pieces with rosemary and pepper and place them in a large baking dish in a single layer. Spoon the artichoke mixture evenly over the chicken and add the wine and broth. Bake until the chicken is cooked through, about 18 to 20 minutes.

1 breast = Calories 284 Dietary Fiber 4 g

Spicy Shrimp and Broccoli Stir-Fry

Spicy Shrimp and Broccoli Stir-Fry

1 oz. cellophane noodles
1 tsp. canola oil
1/2 lb. large shrimp, peeled and deveined
2 scallions, white and 3 inches of green, chopped
1/2 T. grated fresh ginger
1 tsp. minced fresh garlic
1/4 C. water
1 T. hoisin sauce
2 T. Chinese cooking wine
3 T. low-sodium soy sauce
1 tsp. chili puree with garlic sauce
1/2 lb. broccoli, stems peeled and chopped, florets, cut into bite sized pieces

Place the cellophane noodles in a bowl and cover with hot water for 20 minutes; drain. Using kitchen shears, cut into 2 inch pieces. Place the oil in a wok or nonstick skillet. Heat until hot but not smoking. Sauté the shrimp for 1 minute on each side. Remove to a plate. Add the scallion, ginger, and garlic; sauté for 1 minute. Combine the water, hoisin sauce, wine, soy sauce, and chili puree. Pour into wok and add the broccoli. Stir-fry until crisp cooked, about 1 to 2 minutes. Return the shrimp and cook until the shrimp are cooked through, another 2 to 3 minutes Stir in the noodles and raise heat. Stir until the sauce is incorporated into the noodle mixture. Serve immediately.

Yield: 2 servings
Calories: 217
Fat: 4g
Fiber: 4g

Thai Scallops in Red Curry Sauce

Thai Scallops in Red Curry Sauce

3/4 C. light coconut milk
1 1/2 to 2 tsp. red curry paste
1/8 tsp. sugar substitute
1 1/4 lb. sea scallops, cut into coins about 1/3-inch thick
2 T. Thai fish sauce
2 4-oz. zucchini, sliced into 3 inch (7.3 cm) thin sticks
1 red bell pepper, cored, seeded, and cut into thin strips
1 10-oz. package baby spinach, any larger stems discarded, washed and dried
2 C. cooked hot basmati rice
3 T. chopped fresh coriander or Thai basil
lime slices for garnish (optional)

Pour 1/3 C. of the coconut milk into a large nonstick skillet and cook over moderate heat stirring for 2 to 3 minutes until it begins to thicken slightly. Add the red curry paste and sugar substitute; stir to combine. Add the scallops and cook for 1 minute, stirring constantly. Add the remaining coconut milk, the fish sauce, the zucchini, and the red pepper. Cook, stirring, for a few minutes until the vegetables are crisp-cooked and the scallops are opaque throughout. (If the scallops are small, remove them before adding the vegetables so they do not overcook. Return them just before serving). Add the spinach and continue to cook until it wilts. Keep warm. Spoon 1/4 of the hot rice into a 1/2-C. mold, pressing down slightly. Unmold into a heated shallow soup plate or onto a dinner plate. Spoon 1/4 of the curried scallop mixture over the rice and sprinkle with some of the coriander. Repeat with the remaining servings. Add a lime slice for garnish (if using).

Yield: 4 servings
Calories: 291
Fat: 4g
Fiber: 4g

Gallo Pinto (Red Beans and Rice)

Gallo Pinto (Red Beans and Rice)

3 C. water
1 tsp. salt
1 1/2 C. white rice
1 1/2 T. olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 oz. Canadian bacon (2 slices), finely diced
1/2 tsp. ground cumin
1/2 tsp. freshly ground black pepper
2 C. cooked red beans, rinsed and drained

Bring 3 C. water and 1 tsp. salt to a boil in a large, heavy saucepan. Add the rice and bring to a boil. Reduce the heat and gently simmer the rice covered, until tender, about 20 minutes. (If rice looks wet after 15 minutes, uncover the pot.) Let the rice cool for 5 minutes, then fluff with a fork. Meanwhile, heat the oil in a large frying pan. Add the onions, garlic, bacon, cumin and pepper and cook over medium heat until golden brown, about 5 minutes. Add the beans and cook for 3 minutes. Stir in the rice and cook until lightly browned and very flavorful, about 3 to 5 minutes. Correct the seasoning, adding salt and pepper to taste. Serve while hot.

Yield: 6 – 8 servings
Serving Size 3/4 C.

Calories: 223
Fat 3g
Fiber 4g

Spinach with Chickpeas

Spinach with Chickpeas

1/4 C. olive oil
1 1/2 C. diced onions
1/2 tsp. ground cinnamon
2 tsp. ground cumin
1/2 tsp. ginger
pinch of cayenne pepper
2 cloves garlic, minced
2 C. peeled, seeded and diced tomatoes
2 lb. spinach, stemmed, washed and coarsely chopped
2 C. cooked chickpeas (garbanzo beans)
salt to taste
freshly ground black pepper

Warm olive oil in a large sauté pan. Sauté the onions over moderate heat until tender and translucent, about 8-10 minutes Add garlic, spices and tomatoes and cook for 2 minutes, stirring from time to time. Add spinach in batches, stirring often to moisten the leaves, until barely wilted. Stir in chickpeas and simmer for 5 minutes, stirring often. Season with salt and pepper.

Yield: 4 servings
Serving Size about 3/4 C.

Calories: 371
Fat: 13g
Fiber: 14g

Caramelized Turnips

Caramelized Turnips

8 small turnips
2 T. olive oil
salt to taste
freshly ground black pepper

Preheat oven to 425°F. Turnips that are sufficiently young and tender need only be rinsed and dried before cooking; older purple-top turnips will need to be peeled. Cut the turnips into halves, or quarters if they are small. Big ones should be cut in half lengthwise and the halves sliced into wedges. Toss the turnips in a bowl with a generous splash of olive oil and salt and pepper. Spread them out in an even layer on a baking sheet and roast them for about 10 minutes, then toss them once (if tossed more frequently, they tend to break apart as they become tender). Roast for 5 minutes more and check for doneness – depending on the water content of the turnips, they can take from 15 to 30 minutes. The turnips are done when they are fork tender and nicely caramelized.

Serving Size: 2 turnips
Calories: 159
Fat: 7g
Fiber: 7g

Minestrone Soup

Minestrone Soup

1/4 C. olive oil
1 clove garlic, minced (or 1/8 tsp. powder)
1 1/3 C. onion, coarsely chopped
1 1/2 C. celery with leaves, coarsely chopped
1 can (6 oz) tomato paste
1 T. fresh parsley, chopped
1 C. carrots, sliced, fresh or frozen
4 3/4 C cabbage, shredded
1 can (1 lb) tomatoes, cut up
1 C. canned red kidney beans, drained, rinsed
1 1/2 C. frozen peas
1 1/2 C. fresh green beans
dash hot sauce
11 C. water
2 C. spaghetti, uncooked, broken

Heat oil in 4-quart saucepan. Add garlic, onion, and celery, and sauté for about 5 minutes. Add all remaining ingredients except spaghetti. Stir until ingredients arewell mixed. Bring to boil and reduce heat, cover, and simmer for about 45 minutes or until vegetables are tender. Add uncooked spaghetti and simmer for only 2–3 minutes.

Yield: 16 servings
Serving Size: 1 C.

Calories: 112
Fat: 4g
Fiber: 4g

Lentil & Sausage Stuffed Peppers

Lentil & Sausage Stuffed Peppers

3 red bell peppers
3 yellow bell peppers
3 cups water, divided
1/2 cup dried brown lentils
1/4 tsp. salt
1/2 cup uncooked long-grain rice
1 cup diced onion
8 oz. basil, pine nut, and chicken sausage, chopped (such as Gerhard’s)
1 cup (4 oz.) shredded part-skim mozzarella cheese
1/4 cup dried currants or raisins
1/4 cup chopped fresh parsley
2 T. balsamic vinegar
1 T. capers
2 T. chopped fresh basil
1/4 tsp. black pepper
1/4 cup (1 ounce) grated fresh Parmesan cheese

Cut bell peppers in half, keeping stems intact. Discard seeds and membranes. Cook bell peppers in boiling water 5 minutes; drain and set aside. Combine 2 cups water, lentils, and salt in a saucepan. Bring to a boil; cover, reduce heat to medium-low, and simmer 20 minutes. Drain and set aside. Bring 1 cup water to a boil in a medium saucepan; add rice and onion. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat. Set aside. Place sausage in a small nonstick skillet over medium-high heat; sauté until browned. Preheat oven to 350 degrees. Combine lentils, rice mixture, sausage, mozzarella, and remaining ingredients except Parmesan in a large bowl. Divide lentil mixture evenly among bell peppers; sprinkle with Parmesan. Place stuffed peppers in an 11 x 7-inch baking dish; cover and bake at 350 degrees for 15 minutes. Uncover and bake an additional 15 minutes.

Yield: 6 servings
Serving size: 2 pepper halves

Calories: 292
Fat: 9.7g
Fiber: 4.3g

Pecan-Crusted Pork with Onions and Sweet Potatoes

Pecan-Crusted Pork with Onions and Sweet Potatoes

2 pounds peeled sweet potatoes, cut into 1/2-inch-thick slices
Cooking spray
1/4 cup packed brown sugar, divided
1 bacon slice, cut into 1-inch pieces
1 tsp. vegetable oil
1 medium red onion, sliced and separated into rings (about 1-1/2 cups)
1/4 cup water
1/4 cup balsamic vinegar
1 T. grated peeled fresh ginger
1 pound pork tenderloin
1/2 cup all-purpose flour, divided
1/3 cup ground pecans
1/2 tsp. cracked black pepper
2 large egg whites, lightly beaten
1 T. butter or stick margarine
4 tsp. finely chopped pecans, toasted

Preheat oven to 400°F. Arrange potato slices in a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with 2 T. sugar; arrange bacon on top. Bake at 400°F for 30 minutes. Turn potatoes over; bake an additional 30 minutes or until tender. Keep warm. Heat oil in a large nonstick skillet over medium-high heat. Add onion and 2 T. sugar; cook 6 minutes or until onion is tender and lightly browned, stirring frequently. Stir in water, vinegar, and ginger; bring to a boil. Cook 3 minutes, and remove from heat. Trim fat from pork, and cut crosswise into 8 pieces. Place each piece between 2 sheets of heavy-duty plastic wrap, and flatten to 1/2-inch thickness using a meat mallet or rolling pin. Lightly spoon flour into a dry measuring cup. Place 1/4 cup flour in a shallow dish. Combine 1/4 cup flour, ground pecans, and pepper in a separate shallow dish. Dredge pork in flour, shaking off excess. Dip pork in egg whites; dredge in pecan mixture, coating both sides. Melt butter in pan coated with cooking spray over medium-high heat. Arrange pork in pan in a single layer. Cook 3 minutes on each side or until browned. Top pork with onion mixture; sprinkle with chopped pecans. Serve with sweet potatoes.

Yield: 4 servings
Serving size: 2 cutlets, 1/4 cup onion marmalade, and 3/4 cup sweet potatoes

Calories: 685
Fat: 23.2g
Fiber: 9.1 g

Beef In Red Wine

Beef In Red Wine

Olive oil cooking spray, as needed
3 slice nonfat turkey bacon, cut 1″ pieces
2-3 lb. Beef Rump Roast
1 large onion, peeled, stuck with 4 whole cloves
2 oz grated carrot
3 large garlic cloves, sliced thin
1 C. dry red wine
1 bay leaf
4 sprigs thyme
1/4 C. chopped flat-leaf parsley
2 large Russet potatoes, peeled, and cut into 6 pieces
2 medium carrots, peeled, sliced
1 lb green beans, ends snipped
8 oz mushrooms
Freshly-ground black pepper, to taste

Lightly coat a large nonstick skillet with cooking spray. Add the turkey bacon and sauté until it begins to crisp. Add the beef, and brown on all sides. Transfer turkey bacon and beef to a 3 1/2-quart or larger crockery slow cooker. Add onion, grated carrot, garlic, wine, bay leaf, thyme and parsley. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 minutes. When beef is almost done, cook potatoes in boiling water to cover until almost tender, about 10 to 15 minutes. Add carrots and green beans. Continue to cook for another 4 to 5 minutes. Drain vegetables and keep warm. Meanwhile, lightly coat a large nonstick skillet with butter-flavored cooking spray. Add the mushrooms and sauté over high heat until mushrooms are tender and all liquid is absorbed. Transfer beef to a carving board and let stand for 10 minutes before slicing into thin, against the grain, slices. Arrange beef slices on a heated serving platter. Discard clove-stuck onion, bay leaves, and thyme sprigs. Stir cooked vegetables and mushrooms into pan juice of the slow cooker to warm. Spoon the vegetables and pan juices over the beef. Season to taste with pepper. Serve immediately.

Yield: depends on roast size. 6 servings + leftovers
Serving Size: 4oz. Beef + 1/6 Vegetables

Calories: 352
Fat: 10g
Fiber: 5g

Vegetable Quiche Cups

Vegetable Quiche Cups

Vegetable Quiche Cups1/2 tsp. extra-virgin olive oil
1/2 C. diced fresh shiitake mushrooms
1/4 C. diced red onion
1/4 C. diced red bell pepper
1/2 C. diced zucchini (1 small)
1/2 C. diced cauliflower
1/2 C. diced broccoli
1/2 C. diced carrots
1 T. plus 2 tsp. chopped, mixed fresh herbs, such as basil, oregano, rosemary
3 sheets phyllo dough
2 large eggs
2 large egg whites
1/2 C. fat-free milk
1/8 tsp. sea salt
1/8 tsp. freshly ground pepper
Pinch of ground nutmeg

Preheat oven to 400 degrees. Heat a saut� pan over medium-high heat and add the olive oil to lightly coat the bottom of the pan. Add vegetables and saut� until soft, about 5 minutes. Mix in 1 T. herbs; set aside. On a clean cutting board, lay out one sheet of phyllo dough and lightly coat with cooking spray. Cover with another sheet of phyllo and spray again. Sprinkle with the remaining 2 tsp. of herbs. Cover with the remaining sheet of phyllo and spray well with cooking spray. Cut the stacked phyllo rectangle crosswise into 6 strips, about 2 3/4 inches wide, then cut lengthwise in half. You will have 12 strips about 2 3/4 inches wide by 6 inches long. Coat a 12-C. muffin pan with cooking spray. Make the quiche in alternating C., leaving an empty C. between quiches. (The first row will have 2 quiches, the second will have 1 quiche and so on.) Place a phyllo strip in the bottom of a C. and place another over it at right angles to form a cup. Let the ends hang over or scrunch to make a rim. Repeat to make 6 cups. In a mixing bowl, beat the eggs, egg whites, milk and seasonings until combined. Add 1/4 C. of the vegetable mixture to each muffin cups. Pour One-third cup of the egg mixture into each cup. Bake for 25 to 30 minutes or until eggs have set and are golden on top. Cool in pan about 5 minutes. Carefully run a knife around edge of cup to remove.

Yield: 6 servings
Calories: 114
Fat: 3.1g
Fiber: 4.9g

Potatoes & Sausage Creole

Potatoes & Sausage Creole

4 Med. Potatoes, cut into long, thin slices 1/4 inch thick
1/2 lb. Lowfat Kielbasa, sliced 1/4 inch thick
1 Medium Green Bell pepper, cut into 1-inch squares
3/4 C. Tomato Juice
1/2 to 1 T. Creole or Cajun seasoning

Microwave potatoes 8 to 10 minutes until tender. While potatoes cook, in large nonstick skillet toss and brown sausage and pepper over high heat 5 minutes. Add potatoes; saut�� and toss until potatoes are lightly browned. Add juice and seasoning; toss 2 minutes.

Yield: 4 servings
Calories: 273
Fat: 4.2g
Fiber: 5g

Spinach Ricotta Quiche

Spinach Ricotta Quiche

12 C. fresh spinach or 2 packages frozen spinach, thawed
2 tsp. olive oil
1/2 C. finely chopped onions
1 C. low-fat ricotta cheese
1/2 C. egg substitute
1/2 tsp. dried dill weed
1/2 tsp. pepper
pinch nutmeg (optional)
3 plum tomatoes, seeded, and chopped (1 C.)
1 T. grated Parmesan cheese

Preheat the oven to 350°. Grease a 9″ pie plate. Steam the fresh spinach until just wilted. Press the water out of the cooked or thawed spinach and set aside. Heat the oil in a small skillet and cook the onions until soft but not brown. Combine the ricotta cheese, egg substitute, dill, pepper, and nutmeg in a large bowl. Add the prepared spinach, tomatoes and onions. Mix thoroughly and tip into the pie pan. Sprinkle Parmesan cheese over the top and bake until set, about 30 minutes. Let the quiche cool for 5 minutes before serving.

Yield: 6 servings
Calories: 115
Fat: 3g
Fiber: 6g

Vegetable and Potato Pave

Vegetable and Potato Pave

1 T. extra-virgin olive oil
6 C. julienned portobello mushrooms, gills removed (about 8 medium mushrooms)
6 C. julienned fresh shiitake mushrooms (about 1 lb.)
15 Yukon Gold potatoes, scrubbed, unpeeled
2 medium butternut squash, peeled, seeded
3 T. potato starch
1/4 C. fresh herb mix (see notes)
1 tsp. salt
1 tsp. freshly ground black pepper
8 roasted red bell peppers, peeled and seeded (see notes)
6 C. packed spinach, stems removed

Notes: For fresh herb mix, in a small bowl combine 1/4 C. finely chopped fresh basil, 1/4 C. finely chopped fresh oregano, 1/2 C. finely chopped fresh parsley, 1/4 C. finely chopped fresh thyme; mix well. Store in an airtight container in the refrigerator for up to 1 week.

For roasted red peppers, use red or yellow bell peppers, or Anaheim or poblano chilies. Preheat the broiler. Arrange peppers on roasting pan and place under the broiler. Broil on each side until the skin has blistered and turned black, about 10 minutes total, using tongs to turn the peppers as they blacken. Carefully remove the peppers from the oven, place in a bowl and cover with plastic wrap (this will make removing the skins easier). Cool for 20 minutes, peel off the skins and remove stems and seeds. Gently rinse off any remaining charred skin. If you have a gas stove, you can roast the peppers directly on the stove top. Arrange the peppers on the burner rack. Cook until all sides are blackened and blistered, turning once. You also can roast peppers on a grill following the same directions. For the pave: Preheat the oven to 350 degrees. Spray a 13-by-9-inch baking dish with cooking spray. Heat a large sauté pan over medium-high heat and add the olive oil to lightly coat the bottom of the pan. Add the mushrooms and sauté until soft, about 5 minutes. Cut the potatoes and the butternut squash on a mandoline with a sharp knife into 1/4-inch-thick slices. Arrange 1/3 of the potatoes to cover the bottom of the prepared dish in rows, overlapping slightly. Sprinkle with 1 T. of the potato starch and season with 1/3 of the herbs, salt and pepper. Add a layer of 1/2 of the roasted peppers. Spread 1/2 of the cooked mushrooms over the roasted peppers. Layer 1/2 of the spinach over the mushrooms, making sure to arrange it as evenly as possible. Layer another 1/3 of potatoes over the spinach. Sprinkle the potatoes with 1 T. of the potato starch and 1/3 of the herbs, salt and pepper. Repeat the process again with the remaining vegetables. Finish with a layer of potatoes, the remaining herbs, salt, pepper and the remaining 1 T. potato starch. The entire pave now consists of 3 layers of potatoes with 2 sets of vegetable layers in between. Spray both sides of a piece of parchment paper cut to the size of the pan and place on top of the pave. Place another baking pan or casserole dish of equal size on top and weigh down with clean bricks or another heavy object that can withstand heat. Place in the oven and bake for about 1 hour, or until pave is soft in the center – check by inserting a small knife into the center. Let the pave rest for 15 minutes before cutting.

Yield: 12 Servings
Calories: 250
Fat: 2g
Fiber: 8g

Cuban Black Beans

Cuban Black Beans

3 T. olive or vegetable oil
1 C. onions, chopped
2 garlic cloves, minced, or 1/4 tsp. garlic powder
1 tsp. ground cumin
1 tsp. ground coriander seeds
1 tsp. paprika
1 C. carrots, chopped
1 medium green pepper, chopped
1/8 tsp. black pepper
1/4 C. fresh parsley, chopped, or 4 tsp. dried parsley flakes
1 C. orange juice
2 medium tomatoes, chopped
7 C. cooked black beans, drained (from one lb. dry or 4 16-oz. cans)
1/4 to 1 C. water

Wash and prepare vegetables. In a saucepan, sauté onions, garlic, and spices in oil until onions are clear. Add carrots; sauté for 3-4 minutes. Add green pepper; cook another 5 minutes. Add black pepper, parsley, juice, and tomatoes. Simmer until vegetables are tender. Combine the black beans with the vegetable mixture. Puree only 2-3 C. of the bean mixture in the blender with water to make it smooth. Stir the puree into the remaining beans and simmer for 10 minutes.

Yield: 8 servings
Serving size: 1 C.
Calories: 210
Fat: 4.5g
Fiber: 11g

White Bean, Wheat Berry, and Escarole Soup

White Bean, Wheat Berry, and Escarole Soup

1 pound dried baby lima beans or other dried white beans, picked over and soaked

2 ham hocks

2/3 C. wheat berries

8 C. water

2 C. chicken broth

2 medium onions, chopped

3 carrots, chopped

3 celery ribs, chopped

1 bay leaf

1 tsp. dried rosemary, crumbled

1 head escarole (about 1 pound), coarsely chopped

3 garlic cloves, minced

In a bowl soak beans in water to cover by 2 inches overnight or quick-soak and drain. In a heavy kettle (at least 5 quarts) simmer ham hocks and wheat berries in water and broth, covered, 1 hour. Add drained beans and bring to a boil. Reduce to a simmer and skim froth. Add onions, carrots, celery, bay leaf, and rosemary and simmer, covered, until beans are tender, about 1 hour. Transfer ham hocks with a slotted spoon to a cutting board. Discard fat and bones and chop meat and set aside.  In a blender or food processor puree 3 C. of the soup. Stir puree into soup with the chopped meat and the escarole and simmer, uncovered, 15 minutes. Stir in garlic and salt and pepper to taste. Soup may be made 4 days ahead (cool uncovered before chilling covered.)

Black Bean Patties

Black Bean Patties

1 3/4 C. cooked black beans or 1 can (15 1/2 ounces) canned black beans, rinsed and drained

1/4 C. whole wheat couscous

2 T. whole wheat couscous

2 T. finely chopped onion

2 T. finely chopped parsley

1 egg

2 T. olive oil, preferably extra virgin, divided

1 1/2 tsp. salt-free seasoning blend

1/2 tsp. minced garlic

1/4 tsp. salt

Black Bean PattiesIn the bowl of a food processor fitted with a metal blade, combine the beans, couscous, onion, parsley, egg, 1 T. oil, seasoning blend, garlic, and salt. Process for about 1 minute. Scrape down the sides of the bowl. Process for about 30 seconds, or until the mixture comes together but is still coarse. Transfer to a bowl. Cover with plastic wrap and refrigerate for about 1 1/2 hours, or until firm enough to shape into patties. Shape the mixture into 8 patties. Heat a skillet or griddle over medium-high heat. Add the remaining 1 T. oil. Heat for 30 seconds. Place the patties in the pan. Cook for about 2 minutes, or until browned on the bottom. Flip and cook, reducing the heat slightly if the pan is too hot, for about 2 minutes, or until cooked through. Top with Salsa Fresca and a dab of sour cream or stir-fried onion and bell peppers.

 

Yield: 8 servings

Calories: 112

Fat: 4.5g

Fiber: 4g

 

 

Mini Pepper Nachos with Corn, Black Beans and Avocado

Mini Pepper Nachos with Corn, Black Beans and Avocado

pepernachos2/3 cup corn (grilled, charred, fresh, thawed or canned)

2/3 cup black beans

2/3 cup pico de gallo or your favorite salsa

1 medium avocado, diced

salt and pepper to taste

1 pound mini peppers, halved and seeded

1 cup cheddar cheese, shredded

1/4 cup green onions or cilantro (optional)

 

Mix the corn, black beans, pico de gallo and avocado and season with salt and pepper. Arrange the peppers on a baking sheet, fill with the filling, sprinkle on the cheese and broil until the cheese has melted, about 2-4 minutes. Serve optionally garnished with green onions or cilantro.

 

Note: Use a salsa based on your desire for heat. Pico de gallo is generally pretty mild so if you want it hotter, use a hotter salsa. I like the freshness of the pico de gallo but I also like it hotter and so I add some chipotle hot sauce to the mix to add some more heat along with a nice smokiness.

 

Yield: 4 servings:

Calories: 382

Fat: 19g

Fiber: 10g