These brownies are amazing! Paul makes them for me :) This is from an ebook, full of great recipes, by Leigh Peele called Body By Eats Desserts. order it here (when redesigned, apparently):http://www.bodybyeats.com/?hop=henlem
Showing posts with label legumes/beans. Show all posts
Showing posts with label legumes/beans. Show all posts
Tuesday, October 1, 2013
Wednesday, October 12, 2011
Turkey Enchilada Casserole
MMM MMM high carb day! This is another recipe from the Weight watchers take Out Tonight Cookbook.
I added a can of black beans, drained to add more fiber and a little more protein (and complex carbs that have a positive effect on insulin :) )
The nutrition data is for the original recipe without the black beans.
The instructions say to assemble the casserole and let it stand 30 minutes before cooking, I didnt have time, but I let it cook a little longer (maybe 10 minutes) It turned out great.
2 tsp olive oil
1 lb ground turkey (extra lean)
1 large onion, chopped
2 garlic cloves, minced
1/2 tsp salt
1 tsp dried oregano
1/4 tsp dried cumin
2 (10 oz) cans enchilada sauce
1 (4.5oz can chopped green chilies
1 tsp red wine vinegar
1/4 c copped cilantro
8 (6inch) corn tortillas, halved
1 cup shredded, reduced fat cheddar cheese
Preheat oven to 375 (or don't if you are gong to let the casserole sit for half and hour, preheat it during that time...) Spray a 7"X11" baking dish with nonstick spray; set aside.
Heat a large nonstick skillet over med-high heat. Swirl in 1 tsp of the oil, then add the turkey, half the onion , half the garlic and 1/4 tsp salt. cook, breaking up the turkey until browned, about 8 minutes. ( I added the can of black beans at the end and stirred in for a minute).
Meanwhile, heat a medium nonstick saucepan over medium heat. Swirl in the remaining oil, then add the remaining onions, garlic1/4 tsp salt, the oregano, and cumin. Cook, stirring occasionally, until well softened, about 8 minutes. Stir in the enchilada sauce, chiles and vinegar; bring to a boil. reduce the heat and simmer, covered, until the flavors are blended, about 10 minutes. remove from the heat and stir in the cilantro.
Arrange one-third of the tortilla halves in an overlapping layer on the bottom of the dish. Spoon 1/3rd of the turkey mixture over the top, then 1/3rd of the sauce, then 1/3 of the cheese. repeat the layering twice. cover the pan loosely with foil and bake 20 minutes, uncover and bake 5 minutes longer, or until cheese is bubbly. let stand 10 minutes before serving.
8 Servings
per serving:
218 calories
6g fat, 2g sat
49mg chol
588mg sod
20g carbs
2g fiber
21g protein
168mg calcium
I added a can of black beans, drained to add more fiber and a little more protein (and complex carbs that have a positive effect on insulin :) )
The nutrition data is for the original recipe without the black beans.
The instructions say to assemble the casserole and let it stand 30 minutes before cooking, I didnt have time, but I let it cook a little longer (maybe 10 minutes) It turned out great.
2 tsp olive oil
1 lb ground turkey (extra lean)
1 large onion, chopped
2 garlic cloves, minced
1/2 tsp salt
1 tsp dried oregano
1/4 tsp dried cumin
2 (10 oz) cans enchilada sauce
1 (4.5oz can chopped green chilies
1 tsp red wine vinegar
1/4 c copped cilantro
8 (6inch) corn tortillas, halved
1 cup shredded, reduced fat cheddar cheese
Preheat oven to 375 (or don't if you are gong to let the casserole sit for half and hour, preheat it during that time...) Spray a 7"X11" baking dish with nonstick spray; set aside.
Heat a large nonstick skillet over med-high heat. Swirl in 1 tsp of the oil, then add the turkey, half the onion , half the garlic and 1/4 tsp salt. cook, breaking up the turkey until browned, about 8 minutes. ( I added the can of black beans at the end and stirred in for a minute).
Meanwhile, heat a medium nonstick saucepan over medium heat. Swirl in the remaining oil, then add the remaining onions, garlic1/4 tsp salt, the oregano, and cumin. Cook, stirring occasionally, until well softened, about 8 minutes. Stir in the enchilada sauce, chiles and vinegar; bring to a boil. reduce the heat and simmer, covered, until the flavors are blended, about 10 minutes. remove from the heat and stir in the cilantro.
Arrange one-third of the tortilla halves in an overlapping layer on the bottom of the dish. Spoon 1/3rd of the turkey mixture over the top, then 1/3rd of the sauce, then 1/3 of the cheese. repeat the layering twice. cover the pan loosely with foil and bake 20 minutes, uncover and bake 5 minutes longer, or until cheese is bubbly. let stand 10 minutes before serving.
8 Servings
per serving:
218 calories
6g fat, 2g sat
49mg chol
588mg sod
20g carbs
2g fiber
21g protein
168mg calcium
Sunday, January 9, 2011
"Caramelized" Black Bean "Butter"
This is a rich dip or spread, full of flavor. Good with baked tortilla chips or you could use it for a spread on a sandwich. I made it as one of the appetizers for a New Year's Eve party and served it with baked pita chips and baked bagel chips.
It is from Cooking Light Magazine originally.
1 Tbsp olive oil
4 cups chopped onion
2 (15oz) cans black beans, rinsed and drained
1 Tbsp balsamic vinegar
2 tsp unsweetened cocoa
1/2 tsp salt
1/2 tsp paprika
1 tbsp chopped fresh parsley
Heat oil in a large nonstick skillet over medium-high heat. Add onion, saute 10 minutes or until golden. Place onion, beans, vinegar, cocoa, salt, and paprika in a food processor; process until smooth. place bean mixture in bowl, garnish with parsley. Yield 3 cups.
1 tbsp =
17 calories
0.4g fat
0.7g protein
3.1g carb
0.8g fiber
It is from Cooking Light Magazine originally.
1 Tbsp olive oil
4 cups chopped onion
2 (15oz) cans black beans, rinsed and drained
1 Tbsp balsamic vinegar
2 tsp unsweetened cocoa
1/2 tsp salt
1/2 tsp paprika
1 tbsp chopped fresh parsley
Heat oil in a large nonstick skillet over medium-high heat. Add onion, saute 10 minutes or until golden. Place onion, beans, vinegar, cocoa, salt, and paprika in a food processor; process until smooth. place bean mixture in bowl, garnish with parsley. Yield 3 cups.
1 tbsp =
17 calories
0.4g fat
0.7g protein
3.1g carb
0.8g fiber
Black Bean and Coconut Milk Soup
From Fitness magazine February 2006.
30 min |
SERVES 4 -6
•
Soup
• 2 tablespoons olive oil
• 1 small white onion, diced small
• 1 garlic clove, minced
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoons chipotle chiles in adobo, minced or 1-1 1/2 teaspoon Tabasco chipotle pepper sauce
• 1/4 cup fresh cilantro, chopped (NOT dried)
• 2 (15 ounce) cans whole reduced sodium black beans (or equivalent amount of freshly cooked black beans)
• 1 (15 ounce) can reduced-fat coconut milk
• 2 1/2 cups water or vegetable broth
• salt
• pepper
Garnishes
• lime wedge
• diced white onion
• fresh cilantro leaves
• diced firm tomato
1. In a soup pot over medium heat, warm the olive oil. Add the onion, garlic, cumin and chipotle. Saute, stirring occasionally for approximately 5 minutes.
2. Add 1/2 cup water, reducing heat to low, continuing to cook for 12-15 minutes or until onion is softened.
3. Add the black beans (plus the bean liquid if using canned), coconut milk, and 2 1/2 cups water or stock. Increase heat to high and bring to a boil.
4. Reduce the heat to medium-low and simmer the soup for 15 minutes.
5. Scoop out 1 cup of the beans and some liquid; place in a mixing bowl. Puree the 1 cup of beans until smooth then return to the soup pot. Stir to thicken, blending more beans if you wish to desired consistency. (Or you can use a hand held immersion blender and blend the soup that way.).
6. Adjust seasoning if necessary, adding salt and pepper as needed.
7. Garnish each serving with lime wedges, diced white onion and cilantro leaves and diced tomatoes.
Calories 71
Calories from Fat 62 (87%)
Amount Per Serving %DV
Total Fat 7.0g 10%
Saturated Fat 1.0g 4%
Monounsaturated Fat 5.0g
Polyunsaturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 5mg 0%
Potassium 47mg 1%
Total Carbohydrate 2.4g 0%
Dietary Fiber 0.4g 1%
Sugars 0.8g
Protein 0.4g 0%
Vitamin A 77mcg 1%
Vitamin B6 0.0mg 2%
Vitamin B12 0.0mcg 0%
Vitamin C 1mg 2%
Vitamin E 0mcg 3%
Calcium 16mg 1%
Iron 0mg 3%
Everyone, even the kids, liked this soup :)
30 min |
SERVES 4 -6
•
Soup
• 2 tablespoons olive oil
• 1 small white onion, diced small
• 1 garlic clove, minced
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoons chipotle chiles in adobo, minced or 1-1 1/2 teaspoon Tabasco chipotle pepper sauce
• 1/4 cup fresh cilantro, chopped (NOT dried)
• 2 (15 ounce) cans whole reduced sodium black beans (or equivalent amount of freshly cooked black beans)
• 1 (15 ounce) can reduced-fat coconut milk
• 2 1/2 cups water or vegetable broth
• salt
• pepper
Garnishes
• lime wedge
• diced white onion
• fresh cilantro leaves
• diced firm tomato
1. In a soup pot over medium heat, warm the olive oil. Add the onion, garlic, cumin and chipotle. Saute, stirring occasionally for approximately 5 minutes.
2. Add 1/2 cup water, reducing heat to low, continuing to cook for 12-15 minutes or until onion is softened.
3. Add the black beans (plus the bean liquid if using canned), coconut milk, and 2 1/2 cups water or stock. Increase heat to high and bring to a boil.
4. Reduce the heat to medium-low and simmer the soup for 15 minutes.
5. Scoop out 1 cup of the beans and some liquid; place in a mixing bowl. Puree the 1 cup of beans until smooth then return to the soup pot. Stir to thicken, blending more beans if you wish to desired consistency. (Or you can use a hand held immersion blender and blend the soup that way.).
6. Adjust seasoning if necessary, adding salt and pepper as needed.
7. Garnish each serving with lime wedges, diced white onion and cilantro leaves and diced tomatoes.
Calories 71
Calories from Fat 62 (87%)
Amount Per Serving %DV
Total Fat 7.0g 10%
Saturated Fat 1.0g 4%
Monounsaturated Fat 5.0g
Polyunsaturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 5mg 0%
Potassium 47mg 1%
Total Carbohydrate 2.4g 0%
Dietary Fiber 0.4g 1%
Sugars 0.8g
Protein 0.4g 0%
Vitamin A 77mcg 1%
Vitamin B6 0.0mg 2%
Vitamin B12 0.0mcg 0%
Vitamin C 1mg 2%
Vitamin E 0mcg 3%
Calcium 16mg 1%
Iron 0mg 3%
Everyone, even the kids, liked this soup :)
Catalan Potato Lima Soup
My family liked this, it was from one of the Moosewood cookbooks by Mollie Katzen, a great source for tasty recipes!
2c chopped onions
2 tsp olive oil
4c sliced or cubed potatoes
2c cooked fresh or frozen green lima beans
4c water or vegetable stock (I used 1/2 chicken and 1/2 vegetable broth)
1/4c chopped cilantro
salt and ground black pepper to taste
1c skim milk or buttermilk (or I have used plain soy milk)
Garnish - roasted red pepper strips or pimento strips
I garnished it with crumbled turkey bacon and croutons for my family.
Saute the onions in the oil for about 5 minutes, until translucent. Add the potatoes, lima beans, and water or stock and bring to a boil. Add the cilantro and salt and pepper to taste, lower the heat, and simmer for 10 minutes. Puree in batches in a blender or food processor, return to the soup pot, and gently reheat. if you prefer a creamy soup, stir in the milk or soy milk into the soup and gently reheat. garnish and serve.
Per 9-oz serving
217 cal
6.7g pro
2.1g fat,
44.7g cho 4.2g fiber
0 cholesterol
2c chopped onions
2 tsp olive oil
4c sliced or cubed potatoes
2c cooked fresh or frozen green lima beans
4c water or vegetable stock (I used 1/2 chicken and 1/2 vegetable broth)
1/4c chopped cilantro
salt and ground black pepper to taste
1c skim milk or buttermilk (or I have used plain soy milk)
Garnish - roasted red pepper strips or pimento strips
I garnished it with crumbled turkey bacon and croutons for my family.
Saute the onions in the oil for about 5 minutes, until translucent. Add the potatoes, lima beans, and water or stock and bring to a boil. Add the cilantro and salt and pepper to taste, lower the heat, and simmer for 10 minutes. Puree in batches in a blender or food processor, return to the soup pot, and gently reheat. if you prefer a creamy soup, stir in the milk or soy milk into the soup and gently reheat. garnish and serve.
Per 9-oz serving
217 cal
6.7g pro
2.1g fat,
44.7g cho 4.2g fiber
0 cholesterol
Subscribe to:
Posts (Atom)