Black Bean Burgers with Mango Salsa

YOU NEED:

2 (15oz.) cans black beans, rinsed & drained

3/4 cup finely chopped fresh cilantro, divided

3/4 cup (3oz.) shredded Monterey Jack cheese (I love Pepper Jack cheese)

1/4 panko (Japanese breadcrumbs)

2 tsps. ground cumin

1 tsp. dried oregano

1/2 tsp. sea salt

1/2 medium jalapeno pepper, finely chopped

2 large egg whites

Cooking spray

1 1/4 cups chopped peeled mango (about 1 medium)
3 tbsps. chopped shallots
1 1/2 tbsps. fresh lime juice
1 avacado, peeled & chopped
1 garlic clove, minced

6 whole wheat buns ( I love the 'thin' wheat buns)

6 green leaf lettuce leaves

1. Preheat oven to 350 degrees

2. Place black beans in a medium bowl; mash with a fork. Stir in 1/2 cup cilantro and next 7 ingredients (through egg whites).  Shape bean mixture into 6 (1/2 inch thick) patties.  Arrange patties on a baking sheet coated with cooking spray.  Bake at 350 degrees for 20 minutes, carefully turning once half way through.

3. Combine remaining 1/4 cup cilantro, mango and next 4 ingredients (through garlic) in a medium bowl; toss gently.  Place one patty on bottom half of bun; top each with 1 lettuce leaf, 1/3 cup salsa, and top half of bun. 

Calories 320 Fat 11.9g Protein 13.4g Carb 46.2g Fiber 10.1g

I love this recipe.  One of my favorite dishes from the ELK restaurant is the black bean burger.  This compares pretty close!  Really easy to make, healthy and great alternative to meat burgers.  I discovered this recipe from Cooking Light, low calorie magazine.  This will be an all time favorite in my book.  You can leave out the Mango salsa, as it's sometimes hard to find good avacado or mango all seasons, I've substituted corn salsa, or just having spicy mayo for a little extra kick and flavor. 

Grilled Chicken and Pineapple sandwiches

YOU NEED:

4 (6oz.) skinless, boneless chicken breast halves

Salt
Fresh ground black pepper
Cooking Spray
1/4 cup fresh lime juice (about 2 limes)
4 (1/2 inch thick) slices of fresh pineapple
4 (1.5oz.) whole wheat hamburger buns, toasted
Light Mayonnaise (optional)
4 Large basil leaves (optional, but reccomended)

DIRECTIONS:

1. Preheat grill to med-high heat.
2. Sprinkle chicken evenly with salt and pepper, more or less as you desire.  Place chicken on grill rack coated with cooking spray; grill 5 to 6 minutes on each side or until done, brushing occasionally with lime juice.  Grill pineapple 2 to 3 minutes on side or until browned.
3. Spread mayonnaise on bottom halves of buns, if desired. Top each with 1 chicken breast half, 1 pineapple slice, 1 basil leaf, if desired, and 1 bun on top. Serve immediately for best flavor.

YIELD: 4 servings, size of 1 sandwich :)  Cal. 333 Fat. 4g Protein 43.4g

Discovered this recipe simply from a Weight Watchers cook book, very light, healthy and flavorful sandwich.  Great Summer grilling food, easy and enjoyable by anyone.  My favorite sandwich at Red Robin is the Teriyaki Chicken burger, this is my lighter version of that, I will occasionally spread teriyaki sauce on my other half of bun...so good.  Enjoy!

Kung Pao Chicken

Pair with Coconut Jasmine Rice

YOU NEED:

2 tbsps. dark sesame oil
1 cup chopped onion
2 garlic cloves, minced
1 lb. skinless, boneless chicken thighs or breast, cut into bite size/1 inch pieces
3/4 cup water
3 tbsps. lower sodium soy sauce
2 tsps. cornstarch
1 tsp. brown sugar
1/2 tsp. bottled minced ginger
1 to 11/2 tsp. crushed red pepper
1 cup thinly sliced red bell pepper (about 1 large pepper)
1 cup snow peas, trimmed (cut in half if you prefer)
2 tbsps. chopped unsalted, dry roasted peanuts

1. Heat sesame oil in a large skillet over medium high heat. Add onion to pan; saute' 3 minutes or until softened.  Add garlic; saute' 30 seconds, stirring constantly.  Add chicken; saute' 3 minutes or until chicken begins to brown.
2. Combine 3/4 cup water and next 5 ingredients (through crushed red pepper), stirring with a whisk until sugar dissolves.  Add water mixture to pan; bring to a boil.  Add bell pepper and snowpeas to pan; cook for 2 minutes or until vegetables are crisp-tender and sauce thickens.  Sprinkle with nuts.

Yield: 4 servings (serving size: 1 cup)
Calories: 275 Fat 13.8g

Discovered this recipe from Cooking Light Quick and Easy cookbook/magazine. I have played around with a few Kung Pao chicken recipes, and love this one as it is simple, flavorful and the hubby loves it...so that's pretty successful all around.  I pair this with Coconut Jasmine Rice (recipe above) but you can add to any of your favorite rice or noodles. You can also add additional vegetables of your choice, like baby corn, broccolli, carrots etc. I also will try this again with Shrimp or tofu.

Stuffed Poblanos

YOU NEED:

1 can- 28 oz. whole peeled Tomatoes in juice

1 Jalapeno chile, minced (ribs & seeds removed, for less heat, if desired)

2 small Onions, coarsley chopped

3 Garlic cloves (peeled): 2 crushed, 1 minced

Coarse Salt & fresh ground Pepper

1 can 19oz. Black Beans, rinsed & drained
1/2 cup Yellow Cornmeal
1 cup shredded Pepper Jack cheese 4 oz.
1 tsp. ground Cumin
3/4 cup water

4 large Poblano Chilies, halved lengthwise (stems left intact), ribs & seeds removed

Preheat oven to 425, in a blender puree tomatoes along with their juice, jalapeno, HALF the onions, and the crushed garlic until smooth; season with salt. Pour sauce into a 9-by-13inch baking dish, and spread to cover evenly.
In a bowl, combine beans, cornmeal, 1/2 cup cheese, remaining onion, minced garlic, cumin and the water; season with salt and pepper.
Dividing evenly, stuff poblano halves with bean mixture; place on top of sauce in baking dish. Sprinkle poblanos evenly with remaining 1/2 cup cheese; cover dish tightly with aluminum foil.

Bake until poblanos are tender, about 45 minutes. Uncover, and continue to cook until sauce thickens slightly and cheese is browned, 10 to 15 minutes more. Let cool slightly before serving.

* A good addition to this dish is shredded chicken layed in the sauce around the poblanos.

Discovered this dish from the Everyday Food cookbook, I added the chicken in to make it more of a complete meal.  Would be great as a Mexican sidedish.

Butternut Squash Soup

YOU NEED:

1 Butternut squash, about 2 pounds

2 tablespoons peanut oil
1 cup chopped onion
1 1/2 teaspoons chopped garlic
1/2 cup thinly sliced carrot
1/2 teaspoons ground cumin
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon finely minced jalapeno pepper
2 cups chicken stock
1/4 cup heavy cream


Cut the squash in half and scoop out the seeds. Peel the squash and cut into 1 inch pieces. In a large pot, heat oil over medium heat. Add onion and garlic and cook, stirring often, until they begin to brown, about 5 minutes. Add the carrot, cumin, salt, and pepper. Cook for 1 minute, and then add squash, jalapeno pepper, and chicken stock. Bring to a boil, reduce heat and simmer for 15- 20 minutes, or until the vegetables are tender. Remove from the heat and puree the soup using an immersion blender, or transfer to a blender or food processor. Puree until smooth. Return to the heat, add the cream and adjust the seasonings.

* Another addition to this soup, is grilling or pan frying jumbo shrimp, or cooked crispy apple bacon or pancetta. Garnish on soup.

Discovered this recipe from food network in trying to find the best Butternut squash soup, I enjoy this one with the Jalepeno. Gives it a nice kick.

Spicy Mango Shrimp

YOU NEED:

3 tbsp. vegetable oil

1 cup chopped onion

2 tsp. minced garlic

1 tsp. red chile flakes

1/2 cup chopped basil leaves

2 tbsp. soy sauce

1 tbsp. fresh lime juice

About 3/4 lb. medium shrimp (31 to 42 per lb.), peeled and deveined
2 cups cubed fresh (preferably unripe) or thawed frozen mango
1/4 cup shredded unsweetened coconut, toasted (see quick tip below)

Jasmine Rice



Heat oil in a large frying pan over medium heat until hot. Add onion and cook, stirring, untill golden brown, 5 to 7 minutes.  Add garlic, chile flakes, basil, soy sauce, lime juice, and shrimp; cook, stirring often, until shrimp turn pink, 3 to 5 minutes.

Add Mango and cook untill warm, sprinkle with coconut.

* Quick Tip: You can often find shredded coconut already toasted, but if you can't, spread coconut on a baking sheet and bake at 325 oven until golden brown, 6 to 8 minutes. Let cool before using.

SERVES: 4

Discovered this recipe from Sunset cookbook, very light with flavor.

Yellow Curry Chicken Sandwich

YOU NEED:

1 lb. of shredded Rotissere Chicken

1/2- cup of Lite Mayo (substitute half or all with plain yogurt)

1/4- cup of chopped celery

2 tbps. of Yellow Curry powder (more to taste)

Sliced Tomato

Lettuce strips

Bread of choice, wrap, croissant and/or pitas

Mixed the chicken, mayo, celery and curry in a medium bowl.

Serve on bread of choice, add sliced tomatoe and lettuce. Enjoy.

Discovered this recipe with love for curry, and I laugh when people have asked me for the recipe and to share with them just how EASY it is.  There are so many things you can add to this recipe, such as red onion or chives, cucumbers, grapes or raisens, cashews.  I have made it with just chicken, curry and mayo...use as a dip with crackers... makes a great appetizer or picnic food. Very quick and easy.  I have also substituted Rotisserie Chicken with baked chicken, and even canned chicken that I get from Costco.  I kinda feel silly to share this recipe in a way...cause it just so simple, but it's GOOD! Enjoy

Red Curry Deeeelicious!

YOU NEED:

1-2 tbsp. Thai Kitchen Red Curry Paste (I usually use about 3-4 tbsp. as I like it spicier)
1 tbsp. veg. or olive oil
Cooking spray, such as Pam
3 cans (14oz.) Coconut Milk (I usually use "Lite") - set one can aside for rice
1 tbsp. Brown Sugar
1 tbsp. Fish Sauce
1 lb. boneless Chicken, Beef, Pork cut in bite size pieces...also (Salmon or Shrimp, see Alt. instructions below)
1 cup of Firm Tofu - drained and cut in bit size pieces
1 Bell Pepper (Red, Yellow and/or Orange) sliced in thin strips
Cup of Sugar Snap Peas
Handful of *small Cremini mushrooms, leave whole or cut in small bite size pieces
1 can of Bamboo Shoots
1 can Pineapple bits or chunks (drained)
1 cup of frozen Peas
(*Add additional vegetables of your choice, carrots, onions etc.)
3 tbsp. of julienned-cut fresh basil (set 1 tbsp. aside for garnish)
1 tbsp. of finely chopped Cilantro
Jasmine rice

 
I a medium skillet, heat oil on medium heat. Cook meat till halfway cooked, drain any fat, set aside.
again, heat skillet and spray with nonstick oil and cook tofu till browned on all sides, set aside.

Start Jasmine Rice, add one can of coconut milk in place of water it calls for cooking rice, be sure to still add any water the rice calls for that the can does not cover.

In a large deep skillet or wok, heat on medium heat coconut milk & blend in Red Curry paste, bring it to a simmer. Add Brown Sugar & Fish Sauce, cook till sugar dissolved. Add meat, peppers, snap peas, mushrooms, bamboo shoots & pineapple (any other additional vegetables, except peas) Cook untill meat is cooked through, then add tofu, peas & 2 tbsp. of basil.  (If cooking with Shrimp, you will add at the end to cook till pink)

Serve over rice, garnish with Basil & Cilantro.

* To cook with (skinless & cleaned) Salmon (6-10 oz), after you get through the process of sugar & fish sauce in above instructions, scoop about one cup of the curry sauce into a medium skillet with Salmon fillet, cook over med/high, about 3-5 min on each side (or preferred doneness) Continue the process with the rest of instructions, you will add the salmon seperately over rice and pour the curry & vegetables over the Salmon & rice.

*To make a vegetarian dish, omit meats, and just use Tofu and/or just vegetables.

This recipe was discovered from the Thai Kitchen recipe, with quite a few modifications and variations.  One of my favorite recipes and easy.

White Chicken Chili (yum)

YOU NEED:

Cooking Spray
2 lbs skinless, boneless chicken breast, cut into bite size pieces
2 cups finely chopped onion
2 garlic cloves, minced
2 tsps ground cumin
1/2 tsp dried oregano
1 tsp ground coriander
2 (4.5oz) cans chopped green chiles, undrained
1 cup water
2 (15.5oz) cans cannellini beans, rinsed & drained
1 (14 oz) can fat free, less sodium chicken broth
1/2 tsp hot pepper sauce
1 cup (4oz) shredded Monterey Jack cheese
1/2 cup chopped fresh cilantro
1/2 cup chopped green onions

              

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.  Add chicken to pan, cook 10 minutes or until browned on all sides.
2. Heat a large pot (or Dutch oven) over medium-high heat. Coat pan with cooking spray.  Add onion to pan; saute' 6 minutes or until tender, stirring frequently.  Add garlic, and saute' 2 minutes, stirring frequently. Stir in cumin, dried oregano, and coriander; saute' 1 minute. Stir in chiles; reduce heat to low, and cook 10 minutes, partially covered.  Add chicken, water, beans, and broth; bring to a simmer.  Cover and simmer 10 minutes. Stir in hot sauce.

Serve and sprinkle each serving with cheese, cilantro and green onions.  You may also add sour cream or greek yogurt. 

Yield: 8 servings, cups.

Goes great with Corn Bread, french bread or even Frito chips (scoops) Enjoy!

Discovered this recipe from Cooking Light, Healthy Everyday Food. First Chili I ever made, loved it!

Chicken Tortellini Soup

YOU NEED:

2-3 cans (14 1/2 oz each) Low-Sodium Chicken Broth (more or less to amount of broth you enjoy)
8-10 oz. of shredded chicken, off Rotissere or baked chicken
1 Red Onion, Coarsley chopped
2 cups of dry Tortellini noodles (I used stuffed 3 cheese or spinach/cheese)

4 Big Carrots, thinly sliced
4 Big Celery Sticks, thinly sliced
Coarse Salt & Pepper
Italian Seasoning (I use about 2 tablespoons- or to taste)
Olive oil, about 2 tbsps.
Fresh shredded parmesan cheese

In a large pot, heat oil over medium. Add onions, season with Salt and Pepper, saute' till soft and slightly brown, stirring occasionally. Stir in Carrots and Celery, season with Italian seasoning.  Stirring occasionally, for about 3-5 minutes. Stir in Chicken and Broth.  Bring to a light boil and add the noodles. Reduce to a simmer and cook untill the noodles are soft and ready. (Be sure to not over cook Tortellinis, as they will fall apart)

Season more Salt, Pepper and Italian Seasoning to your liking! Serve with French bread, and garnish with shredded parmesan cheese when serving.

*To make Vegetarian, omit Chicken. May substitute with Tofu.

Discovered this recipe from friend Erin, with a few modifications.  Easy, Quick soup to prepare at anytime, especially on cold days. :)  You may also substitute noodles for Wild Rice, follow instructions for the rice.