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. 

SO Delicious smoothies

YOU NEED:

1/2 cup SO Delicious Coconut Milk (find at Organic food markets, plain or Vanilla)

6oz container plain yogurt (you can use any flavor, brand, greek etc.)

1 cup of FROZEN fruit (I buy the *Dole ready fruit in frozen section of store, they come in varieties, all have been so good)

Blend all ingredients together untill smooth.  If you would like it thicker or thinner, just reduce or increase Coconut milk. 

Notes: If you have never tried Coconut milk, it a great Dairy Free, healthy alternative to milk, and has a nice settle sweetness to it, which is great in these smoothies.

It's best to use Frozen fruit, rather then fresh fruit, as it will keep you from having to use *ice, and blends it cold and smooth.

I played with this recipe when I have wanted some healthier options in the morning and very refreshing after my morning workouts! I have never really craved smooties untill now. YUM!

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.

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.

Spicy Sausage Dip

YOU NEED:

1-16oz of Pork Sausage, such as Jimmy Dean (reg. or hot)

2-3 medium Jalepeno, minced

5 medium Mushrooms, chopped

1-8oz. package of Cream Cheese (I use fat free)

Crackers and/or Chips of choice




In a large skillet, on medium heat cook the sasauge breaking it down into small chunks.  Once fairly cooked through, drain. (I usually rinse the grease out) Set aside. In the same skillet add jalepenos and mushrooms and heat till softened. Return the sausage back to skillet and finish cooking to desired doneness.  Add the cream cheese in chunks, melting and mixing it into the mixture, do this till mixture is coated well with cream cheese. Serve warm.

* To omit the "spicy", leave out the jalepenos and you can also try adding a can of diced tomatos

This recipe is similar to the "Stuffed Jalepenos & Mushrooms" ... but a lot LESS time consuming and easier... still very good and a great hit for parties.

Pumpkin Bars

YOU NEED:

1-16oz can Pumpkin

1- cup of vegtable oil

2- cups white sugar

2- tsps. baking powder

1- tsp. baking soda

2- tsps. cinnamon

1/2 -tsp. salt

4 -eggs

2- cups flour (white or wheat)

Cream Cheese Frosting:

1- 8 oz. package Cream Cheese

1- stick or 1/2 cup butter (salted)

2 1/2- cups powder sugar
1 tsp. vanilla extract

Preheat Oven to 350

Mix together all the ingredients for the Pumkin Bars in a mixer untill smooth, no lumps.

Grease and Flour Cookie sheet, and pour ingredients into the pan, and bake for 25 minutes or untill done, like cake.

For cream cheese frosting, add all the ingredients into a mixer untill blended. Should be smooth and thin.

After the bars have cooled, spread frosting the top and serve.

This recipe was discovered from my mother-in-law, Cheryl. She has made them for years and frequently...and everytime she does, they are gone within minutes.

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.