Basic Caribbean Black Beans

easy on the bell peppers and cilantro if you're making this for me! Makes 6 servings. Per serving: 160 calories, 2.5 g total fat (0 g saturated fat), 27 g carbohydrate, 9 g protein, 8 g dietary fiber, 20 mg sodium.

1 Tbsp. olive oil 1 large onion, chopped medium 1/2 green bell pepper, diced 1/2 red bell pepper, diced 2 cloves garlic, minced 2 ripe large tomatoes, diced (8 oz. can diced tomatoes may be substituted) 2 (16 oz.) cans no added salt black beans, undrained 1/2 tsp. cumin 1/2 tsp. oregano 1/4 tsp. sage Cayenne or crushed red pepper, to taste 1/4 cup finely chopped fresh cilantro

Directions Heat oil over medium-high heat in saucepan. Sauté onion, bell peppers and garlic until tender, about 5 minutes, stirring frequently. Add tomatoes and continue to sauté for an additional 2 minutes. Add beans, cumin, oregano and sage and stir in gently. Season to taste with cayenne pepper, if desired. Let simmer over low heat for 10 minutes, stirring gently and frequently. Sprinkle cilantro over beans and serve.

Mediterranean Chicken Breasts Stuffed with Spinach

Makes 4 servings. Per serving: 220 calories, 9 g total fat (3 g saturated fat), 3 g carbohydrate, 29 g protein, 1 g dietary fiber, 190 mg sodium

4 (4-oz.) chicken breasts, boneless and skinless 1/2 tsp. dried Italian spices, divided 1/2 tsp. freshly ground black pepper, divided Salt to taste, optional 4 tsp. extra virgin olive oil, divided 1 garlic clove, minced 1/2 cup frozen spinach (thaw, then wrap in a kitchen cloth and squeeze out all extra water and set aside) 3 Tbsp. chopped and drained sun-dried tomatoes (the ones packed in olive oil) 2 Tbsp. herbed goat cheese 2 Tbsp. reduced-fat cream cheese 16 toothpicks (or however many are needed)

Directions Preheat oven to 400 degrees. Slice into chicken breasts at thickest part to create a pocket, being careful not to cut all the way through. Season chicken with 1/4 teaspoon of the Italian spices, 1/4 teaspoon pepper and salt, if using. Cover with clear wrap and set aside. In large skillet heat 2 teaspoons olive oil over medium heat. Add garlic. Cook for about 1 minute or until light golden brown, being careful not to burn. Add spinach and stir with oil and garlic. Then add tomatoes along with remaining spices and pepper. Stir well and cook for about 3 minutes. Remove from heat. Add cheeses and fold well to create stuffing for chicken breasts. Divide stuffing evenly among chicken breasts, using toothpicks to secure the opening with about 4 per breast to ensure stuffing remains inside. Work with each breast until all are stuffed and closed with toothpicks. In heavy bottomed, oven proof pan, heat remaining olive oil over medium-high heat for 1 to 2 minutes, making sure pan is really hot but not smoking. Lower heat to medium and add one breast at a time, making sure there is enough room in pan to thoroughly brown breasts. Cook on first side for about 4 minutes and then turn over for another 4 minutes. Do not flip chicken more than once or meat will dry out and filling might fall out. Brown chicken in batches if necessary. Once chicken is browned, turn off heat. Place pan in oven. Bake for about 15 minutes or until thermometer in the thickest part reads 170 degrees. Take chicken out and let rest for about 5 minutes covered with tented foil before serving. Make sure to remove toothpicks. Spoon any juices left in bottom of baking dish over top of chicken.

Chunky Chicken Soup with Buckwheat

Makes 4 servings Per serving: 210 calories, 5 g total fat (1 g saturated fat), 15 g carbohydrate, 25 g protein, 3 g dietary fiber, 530 mg sodium.

2 tsp. canola oil 1/3 cup whole buckwheat 1 cup water 1 large carrot, cut into 1/2-inch rounds 1 large celery rib, cut crosswise into 1/2-inch slices 3/4 cup frozen pearl onions, or fresh chopped onion 4 cups fat-free, reduced-sodium chicken broth, divided* 2 cups roasted chicken breast, in bite-size pieces Salt and ground black pepper 1/4 cup chopped flat-leaf parsley

*To reduce sodium content to 80 mg per serving, use low-sodium chicken broth.

Directions Heat oil to medium-high heat in medium-size saucepan. Add buckwheat, stirring constantly, until grains are fragrant, about 2 minutes. Off heat, pour in water, taking care, as liquid will spatter. Return pan to stove, reduce heat to simmer, and cook, covered, until buckwheat is al dente, about 15 minutes. Set covered pan aside. Place carrots, celery and onions in large saucepan. Add 1/2 cup broth, cover and simmer over medium-high heat until vegetables are crisp-tender, 10 minutes. Add remaining broth, chicken and cooked buckwheat. Add salt and pepper to taste. When soup is hot, divide among four wide, shallow bowls. Garnish each bowl with 1 tablespoon parsley, and serve. Note: If desired, in place of roasted chicken, gently simmer a 3/4-pound skinless and boneless chicken breast in broth in large saucepan. When it is white in the center, about l5 minutes, set chicken breast aside. When chicken is cool enough to handle, shred into bite-size pieces. Clean out pot and proceed, cooking vegetables and completing soup as above.

Turkey Curry over Brown Rice

Makes 4 servings Per serving, including rice: 410 calories, 6 g total fat (1.5 g saturated fat), 56 g carbohydrate, 34 g protein, 6 g dietary fiber, 440 mg sodium.

1 Tbsp. olive oil 1 tsp. unsalted butter 1 large onion, chopped 4 garlic cloves, minced 1 tsp. ginger, peeled and grated 1/2 tsp. chili powder (to taste or optional)* 1 tsp. ground cumin* 1 Tbsp. ground turmeric* 1 tsp. garam masala * 1 tsp. ground coriander* 2 large potatoes (preferably yellow or red) cut into cubes 1 1/2 cups cubed winter squash 1 cup fat-free, reduced-sodium chicken broth Salt and pepper, to taste 1 cup plain fat-free yogurt 1 Tbsp. lemon juice 3 cups cooked and chopped turkey 1/4 cup chopped fresh cilantro 2 cups cooked brown rice, per package directions

*If desired, substitute 2 Tbsp. commercial curry powder for chili powder, turmeric, cumin, garam masala and coriander.

Directions Heat oil and butter in large non-stick casserole pot over medium heat. Add onion. Cook 2 to 3 minutes. Add garlic, ginger, chili powder, cumin, turmeric, garam masala and ground coriander. Cook until onion is soft, being careful not to burn garlic and spices. Add potatoes and squash. Cook 7 to 8 minutes. Add broth and bring to a boil. Season to taste with salt and black pepper. Reduce heat and simmer for 10 to 15 minutes, until potatoes and squash are tender. Stir in yogurt then add lemon juice. Add cooked turkey, fold in and simmer to heat through. Sprinkle with cilantro and serve over brown rice immediately.

Weekend Brunch Casserole

Ingredients

• 1 8-ounce can refrigerated crescent dinner rolls
• 1 pound Bob Evans Original Recipe Sausage Roll
• 2 cups shredded mozzarella cheese
• 4 eggs, beaten
• 3/4 cup milk
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Preparation 

1. Preheat oven to 425 °F. Crumble and cook sausage in medium skillet over medium heat until browned. Drain.
2. Line bottom of greased 13 x 9 inch baking dish with crescent roll dough, firmly pressing perforations to seal. Sprinkle with sausage and cheese.
3. Combine remaining ingredients in medium bowl until blended; pour over sausage.
4. Bake 15 minutes or until set. Let stand 5 minutes before cutting into squares; serve hot. Refrigerate leftovers.

Ultimate Crock Pot Mashed Potatoes

• 
  5 Pounds of Russet Potatoes
• 1 garlic clove minced
• 1 1/2 cups chicken broth
• 1/4 cup butter, cut into small cubes chunks
• 1 1/4 cup light sour cream
• 1 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1/3 cup milk, warmed
• 2 ounces of light cream cheese

1. Peel Potatoes and Cube – I try and get 12 cubes per potato.
2. Get your crock pot out and set it to high. Put – Potatoes – Chicken Stock – and Butter into the Crock Pot
3. Cook for 4.5 hours
4. Roughly Mash Potatoes – then add garlic, sour cream, salt, pepper, milk, and cream cheese and finish mashing

Crispy Southwest Chicken Wraps

from melskitchencafe.com

*Makes 6 wraps*

1 cup cooked rice, warm or at room temperature

1 cup cooked, shredded chicken

1 can black beans, rinsed and drianed

1 green onion, finely sliced (white and green parts)

1/2 red or green pepper, diced

1/4 cup fresh cilantro, chopped

juice of 1 lime

1/2 tablespoon chili powder

1 teaspoon ground cumin

1/2 teaspoon garlic salt

2 cups shredded cheese (I used a combination of monterey jack and sharp cheddar)

Sour cream (optional)

6 burrito-sized flour tortillas

Mix rice together with chili powder, cumin and garlic salt. Add remaining ingredients except for cheese and sour cream. Sprinkle cheese over tortillas, leaving 1/2-inch border around edges, then arrange chicken and rice mixture down the center of each tortilla. (Optional: on some of the wraps, I dotted the cheese with about 1-2 tablespoons of reduced fat sour cream before arranging chicken and rice mixture down the center - it made the wraps delightfully creamy.) Roll stuffed tortillas, leaving edges open. Spray the tortillas all over with cooking spray.

Heat a large non-stick skillet (or griddle) over medium heat for 1 minute. Arrange 2 wraps, seam-side down, in pan and cook until golden brown and crisp, about 2-3 minutes per side. Transfer to a plate and repeat with remaining wraps. Serve.

Chicken enchiladas with green chili sour cream sauce

10 soft taco shells

2 cups cooked, shredded chicken

2 cups shredded Monterey Jack cheese

3 Tbsp. butter

3 Tbsp. flour

2 cups chicken broth

1 cup sour cream

1 (4 oz) can diced green chillies

1.  Preheat oven to 350 degrees.  Grease a 9x13 pan

2. Mix chicken and 1 cup cheese.  Roll up in tortillas and place in pan.

3. In a sauce pan, melt butter, stir in flour and cook 1 minute.  Add broth and whisk until smooth.  Heat over medium heat until thick and bubbly.  

4. Stir in sour cream and chilies.  Do not bring to boil, you don't want curdled sour cream.

5. Pour over enchiladas and top with remaining cheese.

6. Bake 22 min and then under high broil for 3 min to brown the cheese.

Potato Corn Chowder

1 medium uncooked red potatoes

 1/2 cup uncooked celery, chopped 
1/4 cup chopped onion
1 bag of frozen corn
1 sweet red pepper (about 1 cup)
4 oz uncooked Canadian-style bacon, diced 
2 cups chopped baby spinach
2 cups fat-free skim milk
1/8 tsp hot pepper sauce, or to taste 
½- 1 cup chicken stock







Pierce potato in several places with a fork; microwave on high power until tender, turning over once, about 5 minutes. Allow to cool; mash. (You can peel this before mashing, but I like potato skins so I left mine on)
Meanwhile, coat a large saucepan with cooking spray. Add celery, onion, corn and red pepper; sauté over medium-high heat for 5 minutes.Stir bacon, spinach and milk into saucepan; stir in mashed potato and mix well. Season with salt, pepper and hot pepper sauce; stir to combine. Cover and simmer 10 minutes, do not boil . Thin with chicken stock if necessary.

Beef & Broccoli Stir Fry

A staple of Chinese restaurants, beef and broccoli is a universally-beloved cheap quick easy dinner recipe. Lean beef and lots of broccoli give this quick recipe for supper an added health boost.


Ingredients

1 pound lean beef tips, sliced very thinly
4 broccoli heads, washed and well drained
1 tablespoon olive oil
1 tablespoon garlic, fresh or jarred
1 pinch crushed red pepper flakes
1/4 to 1/3 cup bottled low-sodium teriyaki sauce
4-5 good shakes low-sodium soy sauce
2-3 tablespoons corn starch
Hot cooked brown rice


Instructions

Put a the olive oil into a hot nonstick skillet over medium high heat; when the oil is hot, add the garlic and a the red pepper flakes. Saute briefly, do not let garlic brown.

Add the beef and stir fry until mostly cooked, some pink can remain.

Add the teriyaki sauce. Add the broccoli. Cover the skillet and cook for about five minutes on med high heat, stirring every once in a while.

When the broccoli is almost done, stir the cornstarch and cold water together and stir into the skillet to thicken the sauce a little. Once the broccoli is done, just spoon this over the rice.

SPINACH AND BACON QUICHE

12 slices bacon
2 c. fresh or frozen spinach, chopped (if using frozen spinach, defrost and drain well, 1 - 12 oz. pkg.)
3/4 c. onion, finely minced
3 tbsp. butter
1 c. each firmly packed Swiss & cheddar cheese, shredded
1/4 c. flour
1 1/2 tsp. dry mustard
1/2 tsp. baking powder
6 eggs
1 tsp. salt
2 tsp. fresh lemon juice

Fry bacon crisp.
Combine spinach, onion and butter in microwave safe saucepan. Cover with wax paper and microwave 4 1/2 minutes on high, stirring once.
Toss cheese with next 3 ingredients and spread in bottom of quiche or pie dish. Crumble bacon. Stir into spinach mixture and spread over cheese. Beat eggs with salt and lemon juice and slowly pour into dish.
Microwave 3 minutes on High, then 8 to 10 minutes at 50% power (medium), removing wax paper last 3 minutes.

Mexican Stuffed Shells

 Ingredients:

1 lb. ground beef
1 package low-sodium taco seasoning
4 oz. cream cheese
14-16 jumbo pasta shells
1.5 cup salsa
1 cup taco sauce
1 cup cheddar cheese
1 cup monterey jack cheese
3 green onions
Sour cream

Preheat oven to 350°.

In a frying pan cook ground beef; add taco seasoning and prepare according to package directions.  Add cream cheese, cover and simmer until cheese is melted. Blend well. Set aside and cool completely.  While ground beef is cooking, cook the pasta shells according to directions; drain. Set shells out individually on cutting board/baking sheet so that they don’t stick together.

Pour salsa on bottom of 9×13 baking dish.  Stuff each shell with the meat mixture. Place shells in 9×13 pan open side up. Cover shells with taco sauce.  Cover with foil and bake for 30 minutes.

After 30 minutes, add shredded cheese and bake for 10-15 more minutes, with the foil removed.  Top with any condiments you’d like (green onions, black olives, etc.) Serve with sour cream and/or more salsa.

Pizza Puffs

Ingredients

• 
  3/4 cup flour
• 3/4 teaspoon baking powder
• 3/4 cup whole milk
• 1 egg, lightly beaten
• 4 ounces cheese, shredded (about 1 cup)
• 4 ounces pepperoni, cut into small cubes (about 1 cup)
• 1/2 cup store-bought pizza sauce
• 
  

Directions

1. Preheat the oven to 375 degrees . Grease a 24-cup mini-muffin pan. In a large bowl, whisk together the flour and baking powder; whisk in the milk and egg. Stir in the mozzarella and pepperoni; let stand for 10 minutes.
2. Stir the batter and divide among the mini-muffin cups. Bake until puffed and golden, 20 to 25 minutes.
3. Meanwhile, microwave the pizza sauce until warmed through. Serve the puffs with the pizza sauce for dipping.

Beef Stew

Ingredients

• 2 pounds beef stew meat, cut into 1 inch cubes
• 1/4 cup all-purpose flour
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 clove garlic, minced
• 1 bay leaf
• 1 teaspoon paprika
• 1 teaspoon Worcestershire sauce
• 1 onion, chopped
• 1 1/2 cups beef broth
• 3 potatoes, diced
• 4 carrots, sliced
• 1 stalk celery, chopped

Directions

1. Place meat in slow cooker. In a small bowl mix together the flour, salt, and pepper; pour over meat, and stir to coat meat with flour mixture. Stir in the garlic, bay leaf, paprika, Worcestershire sauce, onion, beef broth, potatoes, carrots, and celery.
2. Cover, and cook on Low setting for 10 to 12 hours, or on High setting for 4 to 6 hours.