Greek Yogurt Taco Dip

by Taralynn

This afternoon I had a craving for chip n dip so I decided to eat something much more healthier! I

- chopped up an orange bell pepper

(& made a yummy 40 calorie dipping sauce with)

- 2 tbsps of plain geek yogurt and

- 1 tsp of taco seasoning

Confetti Rice and Bean Salad (Chipotle)

Instead of paying $8 at Chipotle, try this!

INGREDIENTS:

Salad:
3 cups cooked rice, cooled to room temperature (see note)
1 (15-ounce) can kidney beans, rinsed and drained
1 (15-ounce) can black beans, rinsed and drained
1 1/2 cups frozen corn, thawed
4 green onions, white and green parts thinly sliced
1 red pepper, seeded, cored and diced
1/4 cup minced fresh cilantro

Dressing:
1/3 cup extra-virgin olive oil
1/4 cup red wine vinegar
1 tablespoon sugar
1 garlic clove, minced
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon chili powder
1/4 teaspoon black pepper


DIRECTIONS:
In a large bowl, combine all of the salad ingredients and toss. In a small bowl, whisk together the dressing ingredients and pour over the salad. Toss to coat. Chill the salad for at least 2 hours before serving to let the flavors blend.

Recipe Source: Mel's kitchen adapted slightly from Dawn P., mother to my neighbor with the amazing garden

Southwestern Stuffed Peppers

Olive Oil ( I used Tahitian lime olive oil)
1/2 lb lean ground turkey breast
1 cup chopped onions
1 heaping tbsp taco seasoning
2 cups of cooked rice
3-4 organic bell peppers, halved and seeded
1 can of black beans, drained & rinsed
½ cup of organic frozen corn
1 (15 -16 ounce) jar of salsa
Shredded Cheddar Cheese

   Toppings:
fresh cilantro
sour cream
sliced avocado


Pre heat the oven to 400 degrees. Lightly coat the peppers with olive oil and roast in a baking dish about 20-25 minutes just until cooked thru.

Remove the peppers from the oven and allow to cool until you can handle them.

*Note: make sure you cook your turkey ahead of time that way you do not have to worry about it later. Also, I sauteed the onions until cooked thru, I then added in my cooked rice, black beans and corn.

In a bowl add the taco seasoning, cooked ground turkey, chopped onions, black beans, corn and rice.

Add in the jar of salsa and mix well.

Spoon the turkey mixture into each half of the bell peppers and place back into the baking dish.

Cook the peppers for another 15-20 minutes or until the peppers are cooked all the way thru.

Before removing from the oven sprinkle the tops of each pepper with shredded cheddar cheese.
Place back into the oven just until the cheese has melted.

Remove from the oven and top with fresh cilantro, avocado slices and/or sour cream before serving.

from Simply Love Food

refried beans (make your own) and avocado soft tacos

Perfectly seasoned beans are balanced by the fresh flavors of avocado, lettuce and tomato for a healthier version of a fast-food favorite. Kick up the heat with your favorite hot sauce!

Ingredients:

1 medium white onion, diced
2 cloves garlic, minced
1 1/2 cup low-sodium vegetable broth, divided
1 (29 ounces) can no-salt-added pinto beans (about 3 cups), rinsed and drained
1 1/2 teaspoon ground cumin
1/4 teaspoon ground black pepper
1/2 teaspoon fine sea salt
8 corn tortillas
2 cups shredded romaine lettuce
3 Roma tomatoes, diced
1 1/2 avocados, thinly sliced

Method:

Heat a large skillet over medium heat until hot. Add onion and garlic and cook 3 to 4 minutes or until beginning to stick to skillet. Stir in 1/2 cup broth and continue to cook 6 to 8 minutes or until onion is translucent and very tender. Reduce heat to medium-low, add beans and cook 2 to 3 minutes to soften, stirring frequently. Mash beans with a potato masher. Stir in remaining broth, cumin, pepper and salt. Cook 2 minutes longer or until warmed through, stirring occasionally and adding water or more broth as needed for desired consistency.

In a dry skillet, warm each tortilla to soften. Top with a generous scoop bean mixture. Add lettuce, tomato and avocado. Fold in half and serve with your favorite salsa.


Nutritional Info: Serves: 4
PER SERVING:420 calories (110 from fat), 13g total fat, 1.5g saturated fat, 0mg cholesterol, 340mg sodium, 64g carbohydrate (20g dietary fiber, 5g sugar), 14g protein

Black Bean Soup

Makes 6 servings

INGREDIENTS

2 cans (15oz each)50% less sodium black beans, drained
1 can (14.5oz) diced tomatoes, in juice
2 cups of water
3/4 cup chopped onion
2 tsp finely chopped seeded jalepeno chile pepper
1 tsp minced fresh garlic
1 tsp ground cumin
red pepper flakes to taste

DIRECTIONS
1. Combine 3/4s of the black beans and half of the tomatoes with water in a large nonstick saucepan.

2. Bring to a simmer over medium heat. Puree with immersion blender until mostly smooth. (Note: when using immersion blender, don’t scratch bottom of pan.)

3. Add onion, chile pepper, garlic, cumin, and remaining beans and tomatoes. Season with freshly ground black pepper and red pepper flakes to taste.

4. Cover pot, leaving lid slightly ajar to allow steam to escape, and reduce heat to low. Simmer 20-25 minutes or until vegetables are tender. Divide soup evenly amoung 6 bowls and serve.

Source: biggest loser recipe

Mexican Mocha Caliente

1/4 cup cocoa powder
1/8 tsp ground cinnamon
pinch of cayenne pepper
1 cup low-fat milk
1 cup freshly brewed strong coffee/espresso
2 Tbsp honey
cinnamon sticks, to garnish

In a heavy-bottomed small saucepan, whisk together cocoa powder, cinnamon, cayenne pepper and milk until thoroughly combined. Set burner to medium-high heat, and add coffee and honey. Heat, whisking frequently, until hot and frothy.

Do Not let mixture boil. Immediately remove from heat and pour into mugs. Serve garnished with whole cinnamon sticks

Makes 2 x 1-cup servings
Calories 152
Protein 7grams

The Flat Belly Diet - DINNER

California Turkey Salad = 408 calories
2c. mixed baby greens (15)
2T. light Balsamic Vinaigrette (45)
3oz. browned ground turkey (130)
2T. crumbled gorgonzola (50)
2T. walnuts (82)
1 small pear (86)

Chicken Caprese = 421
2oz. grilled chicken breast (60)
1/2 c. steamed rice (150)
- serve with salad-
1 plum tomatoe, sliced (12)
1oz Polly-O part-skim Mozzarella (70)
2 fresh basil leaves (0)
1 T. EVOO (124)
1T. balsamic vinegar (5)
cracked black pepper

Grilled Chicken Salad = 385
2c. mixed baby greens (15)
2T. balsamic vinegar (10)
1T. EVOO (119)
3oz. organic grilled chicken breast (30)
1/2 c. broccoli (20)
3/4c. shredded carrots (38)
1/4c. sliced red onion (23)
3/4 c. Cascadian Farm Organic Sweet Corn, thawed (70)
pepper, to taste

Mexicali Salad = 374
2 c. mixed baby greens
1/2 c. Amy's Organic Refried Beans with Green Chiles
3/4 c. Sweet corn
1/4 c. sliced red onion
1/4c. salsa
1/4 c. avocado

Pepperoni Pizza = 374
1 flat Thomas Multigrain Pita (140)
1 T. evoo (brushed on one side of pita)
1/4c. Newman's Own Marinara Pasta Sauce (30)
13 slices LightLife Smart Deli Pepperoni (40)
2T. Shredded Italian Cheese blend (45)
- warm under broiler

Pineapple Ham Pizza - 429 

1 flat Thomas Multigrain Pita (140)
1 T. evoo (brushed on one side of pita)
1/4c. Newman's Own Marinara Pasta Sauce (30)
1/4 c. drained pineapple bits
1/4 c. red bell peppers, chopped
2oz. uncured BlackForest Ham, chopped (50)
2T. crumbled gorgonzola
- warm under broiler

Pork with Szechuan Vegetables = 399
2c Cascadian Farm Organic Chinese Stir-Fry Vegetables (50)
1T. EVOO
Ground Szechuan Peppercorns
3oz pork tenderloin, sliced (115)
1/2 c brown rice (110)

Ricotta Calzone = 399 calories
1/4 c. nonfat ricotta cheese (50)
2 sundried tomatoes jarred in evoo, diced (20)
1T. evoo
1 tsp. minced garlic
4 fresh basil leaves, sliced
- stuff all of this into-
1 Thomas Multigrain Pita (140)
- warm under broiler until pita is golden and cheeses are bubbly
- serve with 1/2 c. Newman's Own Marinara Pasta Sauce (60) for dipping.

Salmon Steak Almondine = 384
4oz. grilled wild Alaskan salmon (215)
1 1/2 c. green beans, steamed
pepper
2T. sliced almonds

Turkey Quesadilla = 346
1 Laughing Cow Light Garlic & Herb Wedge (35), spread on
1 Thomas Whole Wheat Sahara warp (170)
2oz. Applegate Farms Antibiotic-free Honey Maple Turkey (50)
1/3 c. spinach leaves
2T. crumbed feta (40)
10 sliced large black olives
- fold over and heat on a nonstick pan over medium heat

Turkey Tacos = 424
1/4c. chopped red bell pepper, sauted
2T. sliced red onion, sauted
in 1 T. EVOO
3oz. ground turkey (130), browned
    spread evenly among:
3 6inch corn tortillas (135)
    top with:
2 T. chopped green onions
1/4c. shredded carrots

Wild Salmon Cashew Salad = 201
2 c. mixed baby greens (20)
1T. Dressing (45)
2oz. TJs canned wild Alaskan salmon (60)
2T. cashews (85)
2T. Red Onion (11)
1/2 Clementine (25)

Mexican Baked Eggs with Black Beans, Tomatoes, Green Chiles, and Cilantro

(Makes 4-6 servings, recipe created by Kalyn with inspiration from the recipe forTuscan Baked Eggs I found in Fine Cooking Make it Tonight.)

1 small onion, finely diced
1-2 tsp. olive oil, depending on the pan
1/2 tsp. ground cumin
1/4 tsp. ground Ancho chile pepper
1 can (14.5 oz.) diced tomatoes with juice
1 can (15 oz.) black beans, rinsed and drained well
1 can (4 oz.) diced green chiles
4 - 6 eggs
1/4 - 1/2 cup grated cheese (I used Four Cheese Mexican Blend)
chopped cilantro for garnish (optional)




Preheat oven or toaster oven to 450F/230C. Spray either one large casserole dish, three medium gratin dishes, or six individual gratin dishes with olive oil or non-stick spray. Open black beans and drain into a colander placed in the sink, then rinse with cold water until no more foam appears. Let beans drain while you saute onions.

Heat olive oil in a small frying pan with deep sides and saute onions about 2 minutes. Add ground cumin and Ancho chile pepper and saute 2-3 minutes more. Add tomatoes with juice, drained beans, and diced green chiles to the pan with onions and let cook at very low simmer about 20 minutes, or until the mixture is slightly thickened.

Decide whether you're making one large casserole with 6 eggs, 3 medium casseroles with 2 eggs, or 6 individual casseroles with 1 egg, and spray dishes with olive oil or non-stick spray. Spoon a small amount of the tomato-bean mixture in the bottom of each dish (use about half the mixture.) Carefully break the eggs on top of the tomato-bean mixture. Spoon the rest of the mixture around eggs, avoiding the yolk.

Bake the casserole or gratins about 5 minutes, or until the eggs are starting to look set but are still fairly wet looking. (Edit, this will take longer in a large casserole dish.) Remove dish(es) and change oven or toaster oven to broil (Be careful not to burn yourself!) Sprinkle cheese over the top and put dish(es) back in close to the broiler for 2-3 minutes, or until the cheese has melted. Be sure to remove while egg yolk is still soft.

Serve hot, with whole wheat flour tortillas to dip into egg. Also good with salsa and sour cream served with it.

Found it here at Kalyn's Kitchen

Salsa Chicken

Ingredients
4 skinless, boneless chicken breast halves
4 teaspoons taco seasoning mix
1 cup salsa
1 cup shredded Cheddar cheese
2 tablespoons sour cream (optional)


Directions

Preheat oven to 375 degrees F (190 degrees C)

Place chicken breasts in a lightly greased 9x13 inch baking dish. Sprinkle taco seasoning on both sides of chicken breasts, and pour salsa over all.

Bake at 375 degrees F (190 degrees C) for 25 to 35 minutes, or until chicken is tender and juicy and its juices run clear.

Sprinkle chicken evenly with cheese, and continue baking for an additional 3 to 5 minutes, or until cheese is melted and bubbly.

Top with sour cream if desired, and serve.

Tosca Reno's Eat Clean Chicken Picadillo

Makes 8 one-cup servings

Ingredients:
4 Tbsp best quality extra virgin olive oil
1 Large yellow onion, peeled and coarsely chopped
1 Large green bell pepper, seeded and deveined, coarsely chopped
1 1/2 Tbsp chili powder
2 cups fresh tomatoes coarsely chopped (use low-sodium canned diced tomatoes if you don't have fresh)
5 cloves garlic, peeled, and passed through a garlic press.
1/2 tsp ground cumin
1 tsp sea salt
1 tsp dried oregano
2 chicken breast, cooked and diced
1/2 cup raisins (optional)
pinch of fresh ground pepper
1 bunch green onions, trimmed and chopped, for garnish
Handful chopped fresh cilantro for garnish

Instructions:

Heat Olive Oil in a large skillet over medium-high heat.

Add onion and pepper and cook until onion is soft--about 5 minutes.

Add chili powder, tomatoes, garlic, cumin, oregano, and sea salt. Cook for several minutes until mixture becomes fragrant.

Add chicken and raisins. Heat through for another 10 minutes. Adjust seasoning with salt and pepper.

Serve over rice.

Garnish with fresh chopped green onion and cilantro.


Nutrition info (for a one-cup serving):
Calories: 151

Total fat: 8g

Carbs: 14g

Protein: 8g

Fiber: 2g

Sodium: 237mg

Sugar: 8g

*** Sugar decreases greatly if you don't add the raisins***

Grilled Mexican Chicken Salad with Cumin Lime Vinaigrette

For the salad:

2 boneless skinless chicken breasts
1 T. extra virgin olive oil
1/2 tsp. ancho chili powder
1/2 tsp. ground cumin
1/2 tsp. kosher salt
1/2 tsp. ground black pepper
1 package (10 ounces) torn romaine lettuce
1 c. canned black beans, drained and rinsed
2 c. halved cherry tomatoes
1 red bell pepper, cut into 1/4″ slices
2 c. cooked sweet corn, cut from the cob
1 c. shredded cheddar cheese

For the vinaigrette:
1/4 c. extra virgin olive oil
3 T. cider vinegar
2 tsp. grated lime peel
1 T. fresh lime juice
1/2 tsp. honey
2 tsp. chopped cilantro leaves
1 tsp. ground cumin
1 tsp. Dijon mustard
1/2 tsp. garlic powder
1/8 tsp. ground cayenne pepper
1/2 tsp. kosher salt
1/4 tsp. ground black pepper

Preheat grill to medium-high heat. Make sure your grill grates are clean.

Coat chicken with the tablespoon of olive oil. In a small bowl, combine chili powder, cumin, salt, and pepper. Sprinkle chicken evenly with this mixture. Grill chicken until done, then remove to a plate to cool. Once cooled, slice into thin strips.

Spread the lettuce on a large serving platter. Arrange chicken, black beans, cherry tomatoes, red bell pepper, sweet corn, and cheese over the lettuce.

For the vinaigrette, combine all ingredients in a small bowl with a wire whisk until well blended. Makes about 1 cup.

Serve with tortilla chips and guacamole.

Source: The vinaigrette was adapted from Cat Cora for McCormick.

Mexican-Style Bean Salad

INGREDIENTS:

1 can black or kidney beans

1 can romano beans

1 cup cooked corn kernels

1/2 cup thinly sliced onion

1/2 sweet red pepper, chopped

2 Tbsp. fresh cilantro or parsley

FOR DRESSING:

1/3 cup lemon juice

2 Tbsp. extra virgin olive oil

pinch sea salt & black pepper

PREPARATION:

Drain and rinse beans and place in bowl.

Add corn, onion and red pepper

FOR DRESSING:

In small bowl, whisk together lemon juice, olive oil, salt and peper.

Pour over bean mixture

Sprinkle with cilantro; toss to coat

Nutritional Information (1/2 cup serving size):

Calories:106

Fat: 3g

Protein: 5g

Fiber: 4g

Sodium: 280mg

Eggs with Black Bean Salsa

yields: 2 servings

Minutes to Prepare: 5Minutes to Cook: 12Number of Servings: 2

Ingredients:

1 Tbsp best quality olive oil
1 small onion, chopped
1 clove garlic, passed through a garlic press
1 tsp minced fresh jalapeno pepper
1 19oz can of black beans, drained and rinsed
2 plum tomatoes, chopped
1 cup salsa
2 Tbsp chopped fresh cilantro
Dash Worcestershite sauce
5 egg whites
1 whole egg
Eat- Clean cooking spray


Directions

1. In saucepan, heat oil over medium heat; cook onion, garlic and jalapeno for 3 to 5 minutes or until softened.
2. Stir in beans, tomatoes and salsa. Cook for several minutes or until thickened. Stir in cilantro and Worcestershire sauce.
3. Meanwhile, whip egg whites and whole egg together in a bowl. Spray large skillet and heat over medium heat. Pour eggs into hot skillet and cook till just done.
4. Spoon salsa onto heated plates. Settle eggs on top of the salsa.

Source: "The Eat Clean diet for Family and Kids"

Nutritional Information (half the recipe):

372 calories

6g Fat

28g Protein

14g Fiber

2mg Sodium

Easy Blender Salsa (Rotel)

Let me introduce you to the easiest salsa you've ever met. It literally comes together in under 5 minutes. Not only is it easy peasy to prepare but it's down right delicious. Unlike pico de gallo, it's more like a salsa you'd get in a Mexican restaurant served with chips before you get dinner.

Ingredients:

1- 14 oz can diced tomatoes

1- 10 oz can orginal Rotel

1/2 small onion, roughly chopped

1 clove garlic, peeled and smashed

1/2-1 jalapeno, seeded or not (depends on how spicy you like it)

1 teaspoon honey
1/2 teaspoon salt

1/4 teaspoon ground cumin

small to medium size handful of cilantro, washed

juice of 1 lime

Directions:

Put all the ingredients in the base of a food processor or good blender and pulse to combine for 30 seconds or so until all the ingredients are finely chopped and salsa is desired consistency. Taste for seasoning and adjust to taste. Serve with chips or over tacos.

Source: Mountain Mama Cooks

Holy Moly Guacamole & Tzatziki

First, the Guacamole-

serves 5.

INGREDIENTS:

4 avocados

2 serrano peppers, seeded & minces

1/2 red onion

1 garlic clove, minced

1/2 loosely packed cup of minced cilantro

juice of 1/2 lemon, 2Tbsp

juice of 1/2 lime, 1Tbsp.

1/2 tsp ground coriander

2 Tbsp. extra virgin olive oil

sea salt & ground black pepper

salsa or diced tomatoes, optional

In a large bowl, mix together the first 10 ingredients and mash with a potato masher. Top with salsa or tomatoes.

Second, the Tzatziki

3 cups.

INGREDIENTS:

2 medium cucumbers, peeled and seeded

2 cups non fat plain Greek yogurt

1 clove garlic, smashed

1 Tbsp. fresh dill, minced finely

1 Tbsp. fresh mint, minced finely

1/8 tsp. sea salt

1/4 tsp. freshly ground black pepper

1/4 tsp. red wine vinegar

INSTRUCTIONS:

Finely grate cucumbers and place in center of a clean cloth/dishtowel. Gather ends up and twist to wring out over the sink until cucumber is dry (usually a cucmber will release about 2/3 cup of liquid).

In a large bowl, gently fold cucumbers into yogurt. Mix in garlic, dill, mint, salt, pepper, and vinegar. Chill for at least 1 hour before serving.

Dip will keep for up to 2 days in the refrigerator.

Fish Tacos deluxe!

INGREDIENTS:

• Olive oil cooking spray
• 10 oz boneless, skinless Pacific halibut fillet, cut crosswise into 1/4-inch pieces (about 18 pieces)
• 3 tsp fresh lime juice, divided
• 1/2 tsp ground cumin, divided
• 1 cup cooked or BPA-free canned black beans, drained and rinsed
• 1 cup cooked brown rice
• 2 green onions, thinly sliced (about 1/2 cup)
• 1/2 cup corn kernels (thawed, if frozen)
• 1/2 tsp finely grated lime zest
• 1/4 cup finely diced roasted red pepper (TIP: If you’re opting for store-bought roasted peppers to save you time in the kitchen, select a variety that’s jarred in water, not oil.)
• 1 tbsp chopped fresh cilantro
• 6 whole-wheat tortillas (7 inches each)
• 1 1/2 oz low-fat Monterey Jack or cheddar cheese, finely grated (about 3/4 cup)
• 1/2 cup low-fat sour cream or low-sodium salsa for garnish, optional

INSTRUCTIONS:

1. Preheat oven to 400°F. Lightly mist an 11-cup (2.6 L) casserole dish with cooking spray; set aside.
2. In a small bowl, toss halibut with 1 tsp lime juice and 1/4 tsp cumin; set aside.
3. In a large bowl, combine remaining 2 tsp lime juice, remaining 1/4 tsp cumin, beans and following 6 ingredients; stir to combine.
4. Lay tortillas out on a flat work surface and mound 1/3 cup bean mixture onto centre of each. Arrange 3 pieces of halibut in a single layer on top of bean mounds. Roll each tortilla to enclose filling but keep ends open. Arrange filled tortillas, seam sides down, in 1 layer in prepared casserole dish. Sprinkle with cheese and bake, covered with aluminum foil, for 10 minutes. Then remove foil and continue baking until burritos are crispy and cheese is golden brown, about 15 minutes more. Serve burritos with sour cream or salsa, if desired

Nutrients per burrito: Calories: 298, Total Fat: 6 g, Sat. Fat: 1 g, Omega-3s: 210 mg, Omega-6s: 180 mg, Carbs: 40 g, Fiber: 6 g, Sugars: 2 g, Protein: 19 g, Sodium: 414 mg, Cholesterol: 19 mg

[2 recipes for] Fish Tacos

Clean Eating Fish Tacos

Ingredients:

8 oz. of fish (trout, salmon, tilapia, halibut, cod or shrimp)
1 tbsp. cumin
1 tbsp. chili powder
4 small, whole grain tortillas
1/2 cup grated cucumber
1/2 cup grated carrots
1/2 cup chopped napa cabbage
1/2 cup chopped cilantro, fresh
1 cup non-fat greek yogurt
1-1/2 tbsp. lime juice
Chili powder to taste
4 clean tortillas (I used this recipe for clean tortillas, but you can buy them too.)

Directions:

1 - Rub 1 large fish fillet with cumin and chili powder.

2 - Cook in pan sprayed with olive oil.

3 – While the fish is cooking, grate the carrots and cucumber, and chop the cabbage and cilantro. Set aside.

4 - Break fish into small pieces and divide into 4 small whole grain tortillas.

5 – Make the sauce by mixing the yogurt with the lime juice and chili powder.

6 – Top each taco with yogurt sauce.

7 – Sprinkle on the cucumber, cabbage and carrots. Top off with the cilantro.

Enjoy! Another win for the Gracious Pantry!

--- recipe 2 ---

Garlic Lime Fish Tacos
makes 4 tacos

1 lb fresh fish, i used mahi mahi
2 limes, zested and juiced
4 cloves garlic, minced
2 tbs extra virgin olive oil
1/2 tsp salt
1/2 tsp pepper
7 oz pre-shredded slaw mix
whole wheat soft tortillas
baby spinach

in a shallow dish, whisk together lime zest, lime juice, garlic, olive oil, salt, and pepper. pour half of lime mixture into a large plastic container and set aside. place fish into shallow dish and turn over several times to coat in marinade. let sit in fridge for 15 minutes, turning once after 8 minutes.

meanwhile, add shredded slaw mix to lime mixture in plastic container. shake well to coat and store in fridge.

heat large skillet over medium-high heat and sear fish on both sides until just cooked through (about 3 minutes per side) and starting to flake. remove from heat.

to assemble tacos, spread spinach onto tortilla, spoon slaw onto spinach, place fish on top of slaw. wrap up & enjoy!

Southwestern Chicken Pile-Up

Ingredients:

1 teaspoon salt-free Southwest seasoning
1/4 teaspoon garlic powder
1 small (1/4-pound) boneless,
skinless chicken breast,
trimmed of visible fat
1 whole-wheat pita (6 1/2" diameter)
2 tablespoons hummus, preferably red-pepper flavor
2 tablespoons no-salt-added canned black beans, drained
Several red onion strips
Several red bell pepper strips
2 tablespoons chopped tomato
2 tablespoons chopped fresh cilantro leaves
2 tablespoons finely shredded Cabot 75% Light Cheddar Cheese
4 teaspoons guacamole or fat-free sour cream (optional)

Directions:

Preheat the oven to 450°F. Preheat a grill to high heat.
Sprinkle the seasoning and garlic powder evenly over the chicken. Place the chicken on the grill rack. Reduce the heat to medium. (If it is not possible to reduce the heat, cook the chicken away from direct heat.) Grill for 3 to 5 minutes per side, or until no longer pink and the juices run clear. Transfer to a cutting board and let stand for 5 minutes. Chop the chicken into bite-sized pieces. Set aside.

Meanwhile, place the pita on the grill rack. Cook for 1 to 2 minutes per side, or until lightly toasted. Place the pita on a nonstick baking sheet. Spread evenly with the hummus. Top evenly in layers with the beans, the reserved chicken, onion, red pepper, tomato, cilantro, and cheese.

Bake for 6 to 8 minutes, or until the cheese is melted. Let stand for 5 minutes. Transfer to a serving plate. Slice into 4 wedges. Top each wedge with a teaspoon of guacamole or sour cream, if desired.


Nutrition Values: Makes 1 serving
356 calories, 38 g protein, 38 g carbohydrates, 6 g fat (1 g saturated), 68 mg
cholesterol, 8 g fiber, 489 mg sodium

 --  check out this and more Biggest Loser Recipes here

Black Bean Quesadilla

Black Bean Quesadillas

Servings: 2 folded 8-inch quesadillas

Ingredients

1/3 cup frozen corn kernels, thawed

2 teaspoons vegetable oil, plus more for brushing the tortillas

1/3 cup minced red onion

1 teaspoon minced garlic

1/2 teaspoon chili powder

1/3 cup black beans (canned)

2 teaspoons lime juice

Kosher salt

2 plain flour tortillas, 8-inch

2/3 cup Pepper Jack cheese, in pieces or shredded

Instructions

1. Heat a 10-inch nonstick skillet over medium-high heat until hot, about 2 minutes.

2. Add the corn and cook, stirring occasionally, until kernels begin to brown and pop, 3 to 5 minutes; transfer corn to medium bowl.

3. Heat 2 teaspoons vegetable oil in now-empty skillet over medium heat until shimmering; add red onion and cook, stirring occasionally, until softened, about 3 minutes.

4. Add garlic and chili powder and cook until fragrant, about 1 minutes; stir in beans and cook until heated through, about 1 minute.

5. Return corn to skillet and toss to combine; gently press mixture with spatula to lightly crush black beans.

6. Transfer mixture to now-empty bowl, stir in lime juice, and season to taste with salt.

7. Wipe out the skillet with paper towels and return pan to medium heat until hot, about 2 minutes.

8. Place 1 tortilla in skillet and toast until soft and puffed slightly at edges, about 2 minutes.

9. Flip tortilla and toast until puffed and slightly browned, 1 to 2 minutes longer.

10.Slip tortilla onto cutting board.

11. Repeat to toast second tortilla while assembling first quesadilla.

12. Sprinkle 1/3 cup cheese, half the corn and bean mixture over half of tortilla, leaving 1/2-inch border around edge.

13. Fold tortilla in half and press to flatten.

14. Brush surface generously with oil, sprinkle lightly with salt, and set aside.

15. Repeat to form second quesadilla.

16. Place both quesadillas in skillet, oiled sides down; cook over medium heat until crisp and well browned, 1 to 2 minutes.

17. Brush surfaces with oil and sprinkle lightly with salt.

18. Flip quesadillas and cook until second sides are crisp and browned, 1 to 2 minutes longer.

19. Transfer quesadillas to cutting board; cool about 3 minutes, halve each quesadilla, and serve.

check out this recipe and more here

Southwestern Egg Rolls with Avocado Ranch

Southwestern Egg Rolls with Avocado Ranch

(makes 48 mini rolls, or 24 regular rolls)

Ingredients:

For the egg rolls:
2 cups frozen corn, thawed
1-15 oz can black beans, rinsed and drained
1-9 oz package frozen chopped spinach, thawed and squeezed dry with paper towel
2 cups shredded Mexican cheese
1-7oz can diced green chiles, drained
4 green onions, finely chopped
1 tsp ground cumin
1/2 tsp chili powder
1 tsp salt
1/2 tsp cayenne pepper
1 package of egg roll or wonton wrappers

Preheat oven to 425F. Line 2 baking sheets with aluminum foil and spray lightly with cooking spray.

In a large bowl mix together corn, beans, spinach, cheese, chiles, onions, cumin, chili powder, salt and cayenne pepper. Using a small spoon, scoop a small amount of filling onto the wrapper. Starting at a corner, carefully start to roll the wrapper. When it’s slightly rolled, tuck in the two side and continue rolling to the last point. Wet your finger with water and dab a bit on the corner to seal the egg roll. Repeat with remaining wrappers and filling, placing them slightly apart on the baking sheet.

Lightly spray the tops of the egg rolls with cooking spray and bake for 15 minutes, flipping them at least once during baking.

[NOT CLEAN]

For avocado ranch:
3/8 cup mayonnaise
3/8 cup sour cream
3 Tbs buttermilk
1/2 Tbs olive oil
1/2 Tbs lemon juice
1/2 green onion, chopped
1/4 tsp salt
1 avocado, peeled and pitted

Place all ingredients in a blender and pulse until smooth. Use immediately.

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