Jen's Black Bean Salsa

Last night was another chicken night and I wanted to serve something with it that we haven't had before using items I had on hand. Voila! I came up with this. I baked chicken seasoned with a Creole seasoning, jasmine rice as a side, and put this on top of it all. It was great! I have found that I really love black beans, cilantro, and lime juice together, so I try it all different kinds of combination. This is also great with a burrito or fajita wrap.


Servings: 5 (1/2C servings)
Calories: 90 per 1/2 Cup


Ingredients:

8oz fresh tomatoes (about 2 med sized ones), chopped
1 15.25oz can black beans, drained and rinsed
1/4 C red pepper, bell or sweet, chopped
1/4 C onion, chopped
1 clove garlic, chopped
1 1/2 T lime juice
1/2 T cilantro, dried
salt and pepper to taste

I dislike big chunks of onion and pepper so I used my Pampered Chef Food Chopper to make sure they were very small pieces.

Combine everything in a bowl, chill for 30-45 minutes, so the flavors can blend, and serve.

This could be served with chips, chicken, or rice.

Tagging my food

The other day as I was labeling my food, so it would be easier for people to find certain stuff, I realized that most of my food could be vegetarian. I have so many recipes that I love to cook and the meat could be omitted from it. This is what I love about the food I try, it does not have to be made the way I have it down. I love to play with my recipes and try new flavors. I encourage everyone to do the same! Find what you like and do not like, you may be surprised that you like a spice in one dish, but not another.

Happy Cooking!!

Everything You Need En”cheesy”iladas

It has been a while since I last added anything and I have not added much this year. The truth is I have been so busy that I have gotten stuck in a rut. All we seem to eat is the same 'ole stuff that includes a lot of baked chicken, rice/couscous, and veggies. I am going to try and make more things to get out of this rut and this recipe that I got from Leigh Peele's blog was a great start. I love listening to her and reading her blog, so I hope to get more recipes from there to try. This dish was great and full of flavor! I was a bit leery about trying it due to the tofu and how much spinach is in it, but I love it and will definitely make it again. My husband and I loved it! The kids saw the spinach and said no way. Maybe next time...



Ingredients:

For Sauce:
1 cup tomato sauce
1/2 cup water
1/3 cup onion, chopped
2 garlic cloves, minced
1/2 tsp chili powder
1/2 tsp ground cumin
1/4 tsp oregano
1 tbsp cornstarch
_________
For Filling:
1/2 cup refried beans, vegan/ vegetarian
1 lb fresh spinach – no stems (I used frozen spinach that was thawed and well drained)
14 oz light extra firm tofu, drained and mashed
1/2 cup canned green chilies, chopped
1 8-oz can corn, drained (For this, I also used frozen corn that was thawed a bit, we never eat canned veggies)
1/2 tsp salt
1/2 tsp ground cumin
1 cup 2% cheddar cheese , shredded
6 8″ tortillas (45 g or 1 tortilla is 110-130 calories)

Directions:

1. Preheat oven to 375 F. Place all the sauce ingredients except for the cornstarch in a small covered pot and cook over low heat for 20 minutes. Stir in the cornstarch and cook until the sauce thickens.

2. Begin heating refried beans in a pan. As beans get hot add 1/3 cup of sauce to the beans.

3. Steam the spinach until wilted. While steaming grab a medium bowl and mix tofu, corn, chilies and spices together. Once mixed add to the bean mixture.

4. When spinach is finished, divide into 6 servings and begin making the enchiladas. Spread around 75 g (3 tbsp) sauce on each flat tortilla and then layer around 135 g (about 4-1/2 tbsp) bean mix, spinach and 28 g (1/4 cup) of cheese in the center of the tortilla. Roll up and place in an 8X8 baking dish (9X12 would work too). Line up enchiladas in baking dish and cover with remaining sauce.

5. Bake covered with foil over top for 20 minutes at 375 F. Uncover and bake an additional 10 minutes. This only takes 2-3 minutes depending on the size.

Tip- To make vegan use a vegan “cheese.” Make sure to adjust the calories and macros (112 g low fat cheddar cheese is roughly 315 cal, 31 g pro, 19 g fat, 4 g carbs).

Tip- To add a little more protein top with Tofu Sour Cream (pg 30) recipe.

Yields 6 servings

Serving: Calories- 302.7, Protein- 19.25 g, Fat- 6.27 g, Carbs- 42.3 g, Fiber- 4.91 g, Sodium- 763.89 mg

http://www.leighpeele.com/everything-you-need-en%E2%80%9Dcheesy%E2%80%9Diladas-recipe

Will eating vegetarian help me lose weight?

We eat a lot of chicken, so one way we keep our meals from being so monotonous is by throwing low fat, low calorie, high protein and fiber, vegetarian meals into the weekly dinner menu. From things I have read meat is a good thing and my family loves it. Granted, I tend to only eat red meat once or twice a month, I have to satisfy my burger craving, the rest of the month is chicken, fish, and vegetarian.

I bring this subject up because I have a wonderful, but yet a bit naive friend who tends to buy into stuff without doing much research. She tends to believe the person who is selling her a product is telling her the absolute truth. I on the other hand, thanks to my husband, do not believe what I am being told without doing research on my own. Currently, a few of my friends have bought into how switching to vegetarian is the only way to go in losing weight. I am not saying they are wrong, but I feel they do need to research their food choices a bit more. By going vegetarian they are doing what I am doing, creating a calorie deficit, only in a different way.

I have learned a lot on the Mayo website and I am going to share yet another article I have found.


Question:
Vegetarian diet: Will it help me lose weight?
If I switch to a vegetarian diet, will I lose weight?

Answer:
from Katherine Zeratsky, R.D., L.D. Mayo Clinic nutritionist

Research has shown that, on average, people who follow a vegetarian diet eat fewer calories and less fat than do nonvegetarians. Vegetarians also tend to have lower body weight relative to their height than do nonvegetarians. This makes sense, since a diet that largely consists of fruits and vegetables generally has fewer calories. However, switching to a vegetarian diet doesn't guarantee weight loss.

The basics of achieving and maintaining a healthy weight are the same for everyone: Eat a healthy diet and balance calories eaten with calories burned. Vegetarians — like nonvegetarians — can make poor food choices that contribute to weight gain, such as large portions of high-fat, high-calorie foods or foods with little or no nutritional value.

For this reason, vegetarian diets should be as carefully planned as nonvegetarian diets to make sure they are nutritionally balanced. Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs. Be sure to include protein-rich foods — especially if you follow a vegetarian diet that limits fish, eggs and dairy products. Not only is protein an essential nutrient, but also it helps you feel full longer — which can curb your urge to snack.

But be cautious about your protein sources. Substituting large quantities of full-fat cheese and peanut butter for meat will add a significant amount of fat and calories to your diet. Limit your portions of these high-fat proteins. Opt for low-fat protein sources, such as dried beans, low-fat cheese, reduced-fat peanut butter and soy products.

Cooking methods and condiments also factor into your calorie intake. Instead of frying, try steaming, boiling, grilling or roasting foods. If you stir-fry, reduce the amount of oil you use. Also, use smaller amounts — or lower fat versions — of sour cream, mayonnaise, cheese and salad dressing in your food preparation.

http://www.mayoclinic.com/health/vegetarian-diet/AN01580

Jen's Vegetable Soup

Makes 10-12 servings
2 Tbl olive oil,
2 C carrots, chopped (can add more if you like)
3 C Seasoning Blend (has onions, celery, seasonings, peppers)
2 garlic cloves, smashed and chopped
Salt and pepper
1 can (49.5 oz) or 6 C of vegetable or chicken broth
3 bay leaves
½ tsp ground oregano
1 tsp thyme (dried leaves)
1 tsp basil (dried leaves)
1 – 1 ½ t red pepper
3 cans of tomatoes, do not drain
2 C frozen corn
1 C frozen broccoli
1 C frozen green beans
1- 1 ½ C frozen spinach, thawed,drained and chopped
1 can of black beans, drained and rinsed

Put 2 T of the oil into a large, deep pot over medium heat. When it’s hot, add the seasoning blend, carrot, and garlic. Sprinkle with salt and pepper and cook, stirring, until the onion softens, about 5-10 minutes.

Add the stock, beans, tomato, remaining vegetables, red pepper, thyme, bay leaves, basil, and oregano; bring to a boil, then lower the heat so the mixture bubbles enthusiastically. Let simmer for 30-45 minutes.

The longer you let simmer the more the seasoning will blend.

Remove the bay leaves before serving.


Nutrition Facts

10 Servings


Amount Per Serving


Calories 177.8


Total Fat 3.4 g


Saturated Fat 0.5 g


Polyunsaturated Fat 0.6 g


Monounsaturated Fat 2.1 g


Cholesterol 0.0 mg


Sodium 535.1 mg


Potassium 516.8 mg


Total Carbohydrate 30.3 g


Dietary Fiber 7.0 g


Sugars 5.3 g


Protein 8.5 g



Vitamin A 85.4 %


Vitamin B-12 0.0 %


Vitamin B-6 11.4 %


Vitamin C 34.5 %


Vitamin D 0.0 %


Vitamin E 4.4 %


Calcium 6.9 %


Copper 9.2 %


Folate 28.3 %


Iron 12.9 %


Magnesium 15.3 %


Manganese 24.6 %


Niacin 7.9 %


Pantothenic Acid 4.1 %


Phosphorus 12.5 %


Riboflavin 7.8 %


Selenium 2.0 %


Thiamin 13.4 %


Zinc 6.7 %









*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Taco Soup

This soup is very filling and has a bite to it. I think next time I make it I am going to add another can of corn to it.

Makes 8

4 cans Navy or Northern Beans
1 can Mexican tomatoes
1 can diced tomatoes
1 can corn (drained)
1 package taco seasoning
1 package fat free ranch dressing mix

Mix in a large saucepan. Heat and serve.

Italian Skillet Supper

This dish was great and went over well in our house. I do not think it would have went so well if I had remembered to put the veggies in.


1 can (14 oz) vegetable broth
1 1/4 C uncooked rosamarina or orzo pasta (8 oz)
**I used orzo**
1 can (14.5 oz) diced tomatoes with basil, garlic, and oregano, undrained
1 can (15 oz) black beans, drained, rinsed
2 C frozen broccoli, carrots, and cauliflower (from 1-lb bag)
**I was in a hurry while making this and I forgot these veggies**
2 T chopped fresh parsley, if desired
1/2 C shredded Parmesan cheese
1 lb Italian Sausage(optional)

In 10-inch skillet (I used my wok), brown the sausage, drain and set aside; in the same pan heat broth to boiling. Stir in pasta; return to boiling. Reduce heat to low; cover and simmer 10-12 minutes or until liquid is absorbed.

Stir in tomatoes, beans, and vegetables. Cover; cook over medium heat 10-15 minutes, stirring occasionally, until vegetable are tender.

Stir in parsley if desired; sprinkle with cheese.

Lentil and Rice Salad

Ryan was the only one that liked this. I have found that I am not really into Lentils that much.


Recipe courtesy Giada De Laurentiis
Prep Time: 20 min
Cook Time: 30 min
Level: Easy
Serves: 4 to 6 servings

Ingredients
• 1 tablespoon extra-virgin olive oil, plus 3 tablespoons
• 1 carrot, peeled and finely diced
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 1/4 cups dried green lentils
• 2 1/2 cups chicken broth, plus 2 cups
• 1 bay leaf
• 1 cup long-grain white rice
• 1/2 cup pitted kalamata olives, coarsely chopped
• 1/2 cup chopped fresh Italian parsley leaves
• 1 tablespoon chopped fresh thyme leaves
• 2 teaspoons finely grated lemon peel
• Salt and freshly ground black pepper

Directions

Heat 1 tablespoon of oil in a large saucepan. Add the carrot, onion, and garlic and saute until the onion is translucent, about 5 minutes. Stir in the lentils. Add 2 1/2cups of broth and bring to a boil over high heat. Decrease the heat to medium-low.

Cover and simmer gently until the lentils are just tender, about 15 minutes. Drain well. Transfer the lentils to a large bowl.

Meanwhile, bring the remaining 2 cups broth and bay leaf to a boil in a medium saucepan over high heat. Add the rice and return the broth to a simmer. Cover and simmer gently over low heat until the rice is tender and the liquid is absorbed, about 20 minutes (do not stir the rice as it cooks). Remove the saucepan from the heat. Fluff the rice with a large fork. Transfer to the bowl with the lentils. Add the olives, parsley, thyme, and lemon peel. Toss the rice mixture with the remaining 3 tablespoons oil to coat. Season, to taste, with salt and pepper. Serve warm or at room temperature.

Black Bean Burgers

Ryan is the only on in our house that likes them, so I make them for him to take to work for lunch.


Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients:
1/2 onion, diced
**I did not have any onion, so I used 1 Cup of Westpac Seasoning Blend, it has onions, green peppers, red peppers, celery, and parsley. It can be found in the freezer section at the grocery store.

1-2 garlic cloves chopped
1 can black beans, well drained
1/2 cup flour
2 slices bread, crumbled
1 t garlic powder
1 t onion powder
1/2 t seasoned salt
salt and pepper to taste
oil for frying

Preparation:

Sautee the onions/onion mixture till soft, about 3-5 minutes.

In a large bowl, mash the beans until almost smooth. Add sauteed onions and the rest of the ingredients, except the oil, adding the flour a few tablespoons at a time to combine well. Mixture will be thick.

Form bean mixture into patties, approximately ½ inch thick and fry patties in a small amount of oil until slightly firm. Make veggie burgers and enjoy!

Nutrition Information:
Servings: 6
Calories per serving: 294
Calories from Fat: 11
Total Fat: 1.2g
Cholesterol: 0mg
Sodium: 25mg
Total Carbohydrates: 55.3g
Dietary Fiber:11.3g, 45% RDA
Protein: 16.8g
Vitamin A 0%, Vitamin C 1%, Calcium 10%, Iron 23%, based on a 2000 calorie diet

Cottage Cheese Salad

1 pkg. wild strawberry Jello (3oz)
1 can crushed pineapple (20 oz)

Bring Jello and pineapple to a boil and cool. Then add:

1 (8oz) Cool Whip
1 pt. cottage cheese

Mix well and chill.

Black Bean Burgers

This was not one of my favorites, but Ryan loved them.


INGREDIENTS:
· 1/2 onion, diced
· 1 can black beans
· 1/2 cup flour
· 2 slices bread, crumbled
· 1 tsp garlic powder
· 1 tsp onion powder
· 1/2 tsp seasoned salt
· salt and pepper to taste
· oil for frying

PREPARATION:
Sautee the onions till soft, about 3-5 minutes.
In a large bowl, mash the beans until almost smooth. Add sauteed onions and the rest of the ingredients, except the oil, adding the flour a few tablespoons at a time to combine well. Mixture will be thick.
Form bean mixture into patties, approximately ½ inch thick and fry patties in a small amount of oil until slightly firm. Make veggie burgers and enjoy!

You Won't Be Single For Long Vodka Cream Pasta

This recipe will make enough for 2 couples. If you plan a romantic evening where more than two's a crowd, reserve half the sauce to freeze for another supper before the addition of basil, and only cook 1/2 to 2/3 pound of penne.

1 tablespoon extra-virgin olive oil, once around the pan in a slow stream
1 tablespoon butter
2 cloves garlic, minced
2 shallots, minced
1 cup vodka
1 cup chicken stock (vegetable stock works well too!)
1 can crushed tomatoes (32 ounces)
Coarse salt and pepper 1
6 ounces pasta, such as penne rigate
1/2 cup heavy cream
20 leaves fresh basil, shredded or torn

Crusty bread, for passing

Heat a large skillet over moderate heat. Add oil, butter, garlic, and shallots. Gently saute shallots for 3 to 5 minutes to develop their sweetness. Add vodka to the pan, 3 turns around the pan in a steady stream will equal about 1 cup. Reduce vodka by half, this will take 2 or 3 minutes. Add chicken stock, tomatoes. Bring sauce to a bubble and reduce heat to simmer. Season with salt and pepper.

While sauce simmers, cook pasta in salted boiling water until cooked to al dente (with a bite to it). While pasta cooks, prepare your salad or other side dishes.

Stir cream into sauce. When sauce returns to a bubble, remove it from heat. Drain pasta. Toss hot pasta with sauce and basil leaves. Pass pasta with crusty bread.

Recipe courtesy Rachael Ray

Crock Pot Oatmeal

2 cups old-fashioned rolled oats
4 cups water
1 teaspoon salt
1/2 cup chopped raisins

Combine all ingredients in cooker. Cook on low 8 hours (overnight).

Broccoli Casserole

I chop the broccoli into very small pieces and Olivia loves this.


Ingredients:
· 1 pkg frozen broccoli
· 1 1/2 C rice
· 1 C or as you want cheese whiz
· 1 can cream of chic or cream of mush.
· 3-4 slices toast
· 1 stick of butter

Mix everything together, then crumble toast on top. Put the butter on top. Bake @ 350 for 45 min.

Notes
You can substitute asparagus for the broccoli or do half and half. You can also use Velveeta instead of cheese whiz.