South of the Border Beans

South of the Border Beans

2 T. Canola oil

1 large onion, diced

1 large red or green bell pepper, diced

2 cloves garlic, minced (or 1/4  t. garlic powder)

*15 oz. can low-sodium red beans (any variety you like- I usually have kidney on hand)

*15 oz. can  white beans (pref. low sodium, but they are harder to find than red or black)

*2 - 15 oz. cans low-sodium black beans

28 oz. canned, diced tomatoes

2 cups frozen corn (may use canned – drain first)

1 1/2 t. chili powder

1 1/2 t. cumin

1/2 C. fresh cilantro, chopped (optional)

Cooked plain white or brown rice.

In a large soup pot, sauté onion, pepper and garlic until soft (about 10 minutes).  Drain and rinse all cans of beans and (corn if using canned).  Add beans, corn and spices to pot and stir to combine.  Heat to simmering.  Stir in cilantro.  Serve over rice with a sprinkle of grated cheese, and your favorite corn chips on the side.

This recipe makes enough for two meals for a family of 4-6 people.  I always freeze half for another time.  Keeps well in freezer for a few weeks.  Thaw in fridge overnight for best results, but it will thaw in the microwave on defrost. Stir frequently. 

*  You can also prepare this recipe using dried beans.  You will need 2/3 cup each of dry white and red beans, and 1 1/3 C. of dry black beans.  Sort and rinse the beans, soak for 8-12 hours and drain.  Then cook the beans in a generous amount of water (may add 1 t. salt) for 2-3 hours until they are to your desired softness.  Drain the beans and prepare the recipe as directed.

Taco Chicken Bowls

Taco Chicken Bowls:
Serves 9

1 1/2 lbs of chicken breast
16oz jar salsa
15oz can black beans (drained and rinsed)
1 tbsp chili powder
1/2 tbsp cumin
1/2 tbsp minced garlic
1/2 tsp dried oregano
1/4 tsp cayenne pepper
1/2 cup shredded cheese per serving
salt and pepper to taste
Brown rice

Place chicken breast (whole) in bottom of crock-pot with 1/4 cup water. Then place all ingredients on top of chicken. Stir to mix everything while keeping mixture on top of chicken. Cook on low for 8 hours. After 8 hours take a fork and shred chicken while in crock-pot (it should shred very easy).

Place 1 to 1/2 a cup of brown rice in a bowl and top with 1 cup of chicken mixture--then top with cheese (i use weight watchers cheese). TA-DA. So delish and your house will smell yummy too!

Cowboy Caviar

Cowboy Caviar! (hadjeb)

Dice 1 each: green, yellow and red pepper
1/2 red onion
4 stalks celery

Add (drain juice):
1 can pinto beans with jalapeno
1 can black-eyed peas
1 can shoe-peg corn

Heat to dissolve:
1/2 cup white sugar
1/2 cup cider vinegar

Add: 1/2 cup canola oil

Best with Fritos Scoops

**The first time I made it, I made it with the beans as the recipe has.  The second time,I made it with one can of red beans and one can of black beans (drained well and rinsed well).  I liked it better that way actually.  I also made it with some thawed frozen corn instead of canned because that is what I had.  Yum!

**Oh I love that cowboy caviar!! It's my hubbie's favorite. Another way to serve it to spread a layer of cream cheese across a plate and put the "caviar" on top so you can scoop it up with a tortilla or cracker.

Skinny Tortilla Soup

Skinny Tortilla Soup
Lou - CallMeLou from the Oct/Nov 2002 Taste of Home magazine  Number Of Servings: 7

1 can (16 ounces) fat-free refried beans
1 can (15 ounces) black beans, rinsed and drained
1 can (14-1/2 ounces) reduced-sodium chicken broth
1-1/2 cups frozen corn
3/4 cup chunky salsa
3/4 cup cubed cooked chicken breast
1/2 cup water
2 cups (8 ounces) reduced-fat shredded cheddar cheese, divided
28 baked tortilla chips, divided

In a large saucepan, combine the first seven ingredients.   Bring to a boil.   Reduce heat; cover and simmer for 10 minutes.   Add 1 cup cheese; cook and stir over low heat until melted.   Crumble half of the tortilla chips into soup bowls.   Ladle soup over chips.   Top each serving with two crumbled chips; sprinkle with remaining cheese.

Nutritional analysis:   One serving (1 cup) equals 290 calories, 7 g fat (4 g saturated fat), 30 mg cholesterol, 987 mg sodium, 36 g carbohydrate, 9 g fiber, 23 g protein.   Diabetic exchanges:   2-1/2 starch, 2 lean meat

Tony Horton's Famous Vegan Burritos

January 24, 2011 • Posted by Melissa Costello

Category: Main Dishes

Most of you know that I cook for that crazy guy, Tony Horton, creator of the phenomenal workout system P90X and some of you may be wondering, who the heck is this Tony Horton guy? Well, if you don't know, you are missing out. And if you want to find out, go here: Tony Horton's World and check him out!

Is this guy really 52?? No way!!!

Yes, that's right, the guy is 52 and in better shape than anyone I know. The reason: consistent exercise 6 days a week and a CONSISTENT CLEAN DIET, which is mostly plant-based! Horton calls himself a "Flexitarian", which means that he eats mostly a plant-based diet 90% of the time but will have the occasional fish, eggs or free-range, organic chicken if he is out and about and there are no other options. Otherwise, he keeps it clean; very little sugar (only in the form of agave, honey or brown rice syrup), no gluten, no dairy, very minimal processed foods and tons of WHOLE, FRESH food! This is how you get and STAY healthy! You can exercise your butt off, but if you aren't putting the proper nutrients into your body, your efforts are worthless. Did you know eating certain foods can help to ward off cancer and disease?? Yes, you heard me. So why not eat healthy? Why take a risk just to have some "fun". And why is it that we equate bad food to having fun? I have plenty of fun eating myOrganic Nectars Raw & Vegan Gelato, or even my Kale with Tahini over Quinoa..delicious!

Anyway, back to why I am here...the famous Vegan Burritos I created for Tony, that are his staple food and loaded with nutrients & flavor. And, guess what? They are simple to make too!

Simple & Fresh Ingredients

So here we go:

• 2 TBL. Extra-Virgin Olive Oil
• 1 Red Bell Pepper, deseeded & sliced into thin strips
• 1 Yellow bell pepper, deseeded & sliced into thin strips
• 1 Red onion, thinly sliced into 1/2 moons
• 1 zucchini, thinly sliced
• 1 -15oz can organic black beans, or 1-1/2 cups cooked
• 1-15oz can fire roasted diced tomatoes
• 2 tsp ground cumin
• 1 TBL chili powder blend
• 1/2 tsp sea salt
• Freshly ground black pepper to taste
• 1 c. quinoa or brown rice, cooked
• 1 pkg. gluten free brown rice tortillas (Food for Life Brand), or sprouted grain tortillas(Ezekial Brand)

Extras (optional) Avocado, Tempeh Bacon, Daiya Cheese or Wayfare foods We Can't Say it's Cheese Mexican Cheese spread (YUMMY)

To Prepare:

Rinse quinoa or brown rice, and prepare according to package directions.

While quinoa/rice is cooking, heat 1 TBL of the Olive oil in a large skillet. Add peppers & onions and sauté until soft – about 3-5 minutes. Add zucchini, cumin, chili powder and sea salt and continue cooking for 2 more minutes, stirring to incorporate all the spices with the peppers & onions. Add tomatoes and stir to mix. Lower heat and cover, cooking for about 5 minutes until peppers are really soft. Remove from heat. Add beans to pan and stir to incorporate.

To Assemble:

Heat tortilla shell over low open flame on stove to soften. Place the tortilla on a flat surface. Spread a very small amount of Daiya cheese (if using) over entire tortilla. Add 1 scoop of pepper, onion & bean mixture to bottom 1/3 of tortilla. Top with 1 scoop of quinoa or rice. Add avocado (optional) or tempeh bacon and roll it up!  (If you are using the Gluten-Free tortillas, it's best to roll each burrito made to order.)

Softening a Rice Tortilla on an open flame (ignore smudge on stove)Peppers, Zucchini & Onions Oh My!Ready to Rock and ROLL!!!

Mexican Baked Eggs

Mexican Baked Eggs

Eggs baked in spicy black bean and tomato sauce topped with melted cheese.

Servings: makes 4 servings

Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes

Ingredients

• 1 tablespoon corn oil
• 1 small onion, diced
• 2 cloves garlic, chopped
• 1 teaspoon cumin, toasted and ground
• 1 teaspoon chipotle chili powder
• 2 jalapeno peppers, diced
• 1 (28 ounce) can diced tomatoes or 4 cups diced fresh tomatoes
• 1 (19 ounce) can black beans, rinsed and drained
• 1 teaspoon oregano
• salt and pepper to taste
• 1 handful cilantro, chopped
• 4 eggs
• 1/2 cup grated cheese such as jack and cheddar

Directions

1. Heat the oil in a pan over medium heat.
2. Add the onions and saute until tender, about 5-7 minutes.
3. Add the garlic, cumin, chipotle chili powder, and jalapeno saute until fragrant, about a minute.
4. Add the tomatoes, black beans, oregano, salt and pepper and bring to a boil.
5. Reduce heat and simmer until the sauce thickens, about 20 minutes.
6. Remove from heat and stir in the cilantro.
7. Place half of the mixture into one or more baking dishes, top with the eggs and spoon the remaining mixture around the eggs.
8. Bake in a preheated 350F oven until the eggs just start to set, about 5-8 minutes.
9. Top with the cheese and broil until it melts, no more than a minute or so.

I found the recipe here:  www.closetcooking.com/2011/09/mexic...

Quinoa Taco Salad

Quinoa "taco" salad
Averyhappymama adapted from Gluten Free Goddess

1 package Far East quinoa roasted red pepper and basil blend cooked according to package directions and fluffed with a fork
Extra virgin olive oil, as needed
Juice from 2 medium, juicy limes
2-3 tablespoons fresh chopped cilantro or parsley
1 half small red or purple onion, diced fine
1 small yellow bell pepper, cored, seeded, diced fine
1 cup roasted corn kernels (I used frozen, roasted on a cookie sheet for 6-7 minutes, then cooled)
1 large head of crisp romaine lettuce, washed, dried, sliced crosswise
tortilla chips
1 large avocado, pitted, peeled, diced

Instructions:

Drizzle the cooked quinoa with extra virgin olive oil and toss to coat. Squeeze on fresh lime juice and toss again. 

Add in the fresh chopped cilantro, diced red onion, diced yellow pepper, and roasted corn kernels. Stir lightly to distribute. Taste test for seasoning adjustments.

Line four salad bowls or plates with the fresh romaine. Spoon the quinoa salad on the center of the lettuce. Add the diced avocado to each plate. Tuck in a few tortilla chips around the edges.

Serve with an extra lime wedge and if desired salsa.

Add black beans if desired.

Add sliced red or yellow cherry or grape tomatoes, if you desire.

Sprinkle with the cheese of your choice.


Serve with mango if desired.

Black Bean Burgers

Black Bean Burgers
From averyhappymama via allrecipes.com

Ingredients

1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs

If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Salsa Chicken

Salsa Chicken - slow cooker recipe (Tekoa Garrett)

I sliced 3 boneless, skinless Chicken Breasts into 3 or 4 pieces, spread them out in the slow cooker, added a splash low sodium Chicken Broth and covered it with 4 oz low sodium, all natural Chipotle Salsa, then cooked it on LOW for about 3 hours, until the chicken was cooked and tender.

I shredded the chicken and added 1 can of no-sodium Black Beans (drained and rinsed) plus 1 tsp Smoked Paprika and 1 tsp Fiesta Lime Mrs Dash.

This Salsa Chicken is great to serve with Quinoa and Steamed Veggies, in a low-carb whole grain Tortilla with Baby Spinach, or cold on a large Spinach Salad.

Black Bean Tacos with Feta And SLaw

Black bean Tacos with Feta & Slaw
OP???

2 cans of black beans, drained
1 tsp. ground cumin
red pepper flakes or cayanne pepper, to taste(optional)
salt & pepper, to taste
2 teaspoon of olive oil
2 tablespoons fresh squeezed lime juice
2 cups cabbage or coleslaw mix
4 green onions, sliced thin
yellow or corn tortillas
1 container of feta cheese
hot sauce or salsa

Partially mash the beans in the bowl. Add and mix the cumin, salt & pepper and red pepper/cayenne pepper(optional). Heat a skillet with cooking spray on medium heat. Add the beans and cook until beans are warm. Mix cabbage/slaw with lime juice, olive oil and salt and pepper in bowl. Serve beans in warm tortillas. Top with green onions, slaw, hot sauce/salsa and feta!

Southwestern Couscous Salad

This is my first review.  Exciting!  We had this last night because I needed something quick before we had to rush to the farmers market.  I also added some bell pepper and green onion I had to use up. DH and I both loved it and DD ate a ton, although of course she wasn't into the leftovers for lunch, toddlers...

Southwestern Couscous Salad (lilmom_navywife)

Ingredients

• 1 cup water
• 1 cup couscous
• 1/2 cup black beans, drained and rinsed
• 1/2 cup corn, fresh or frozen
• 1/4 cup cilantro, chopped
• 1 avocado, chopped
• 1/2 cup salsa
• Lime juice, 1-2 limes
• Season with salt and pepper
• Optional:  Cumin and chili powder for added flavor

1.  In a medium saucepan, bring 1 cup water to a boil.  Remove from heat, add in couscous.  Stir until combined and cover for 5 minutes (off heat).

2.  Lightly fluff couscous with a fork.

3.  In a medium bowl, combine couscous, black beans, corn, lime juice, and salsa.  Add in cilantro and stir until combined.   Add in avocado and gently stir.  Season with salt and pepper.

4.  Garnish with a few avocado chunks and cilantro.  Enjoy!

Spicy Cream Cheese Chicken Nachos

Spicy Cream Cheese Chicken Nachos

Bridget1120

Ingredients

3-4 chicken breasts

1 can black beans

1 can Rotel

1 ranch dressing mix packet

1 teaspoon cumin

1 tsp chili powder

1 tsp onion powder

5 oz cream cheese

1 cup finely shredded cheese ( I used a 5 cheese mexican blend)

3/4 bag of Tortilla Chips ( we used El Rancho brand)

Directions:

Place chicken breasts in slow cooker. Add in all other ingredients and seasonings (except cream cheese), and stir gently to combine. Cook on low for 4-6 hours. Stir in cream cheese. Arrange tortilla chips on baking sheet. Top with chicken mixture and 1 cup of finely shredded cheese. Broil for 5 minutes. Add toppings of your choice.