- Recipes

Bean, Avocado, Tomato & Corn Salsa/Dip

7/2/2014

Ingredients
1 can black beans
1 can black-eyed peas
5 tomatoes - chopped
3 avocado - chopped
1/2 bag frozen yellow corn
1/2 bag frozen white corn
1 bunch cilantro - chopped
5 green onions - chopped
1/8 cup vinegar
1/8 cup olive oil
Garlic powder, salt, pepper, lime juice - to taste

Directions
Mix everything together!

Goes well with
Everything! This salsa/dip is so good (and good for you)! Use it as a topper with your meals or as a snack with whole grain, baked tortilla chips.

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Lettuce Wraps

5/12/2014

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Ingredients
2 chicken breasts
1 cup water chestnuts, minced
2/3 cup mushrooms minced
1 onion chopped
1 Tbsp garlic minced
Head of lettuce

Sauce:
1/2 cup water
1 Tbsp soy sauce
2 Tbsp rice wine vinegar
1 Tbsp lemon juice
1/8 tsp sesame oil
1 T hot mustard
2 tsp hot water
1 tsp garlic

Directions
Put all ingredients (including sauce) in crockpot on low for 6-8 hours then shred chicken. Mix sauce in once ready to eat.

Serve with
Serve in lettuce wrap and or brown rice

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Taco Soup!

5/12/2014

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Ingredients
1/4 lb lean ground beef (optional)
1 can diced tomatoes
8 oz can tomato sauce
1 can black beans (drained and rinsed)
1 bag frozen corn
1 8 oz can diced tomatoes w/chiles
1 chopped onion
1 can chopped green chilies (optional)
1 pk taco seasoning
2 Tbsp olive oil

Directions
Fry up onion with oil. Add meat and brown. Add all other ingredients, bring to boil then let simmer 20 mins.

Serve with
Cilantro
Avocado
Low-fat plain yogurt

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Spaghetti

5/12/2014

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Ingredients

2 TBSP vegetable oil
1 large onion
1 bell pepper
1 zucchini
4 cloves garlic
1 TBSP Italian Seasoning
1 28oz Can Crushed Tomatoes
1 tsp oregano
1/2 tsp basil
1/2 tsp thyme
1/2 tsp pepper

Serve with
1 pound whole-wheat Spaghetti (cooked al dente)

Directions

1. Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
2. Meanwhile, heat oil in a large skillet over medium heat. Add vegetables and cook, stirring occasionally, until the onion is beginning to brown, 5 to 8 minutes.
3. Stir in garlic and Italian seasoning; cook until fragrant, about 30 seconds. Increase heat to high.
4.Stir in tomatoes and cook until thickened, 4 to 6 minutes. Stir in remaining spices.
Serve the sauce over the pasta

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Chicken Stir Fry

5/12/2014

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Ingredients
Brown Rice
Veggies: Broccoli, carrots, peppers, onions, celery, zucchini or any other combination (as many as you want, but enough to fill a large pan)

1 TBSP - Olive Oil
2- Skinless/boneless chicken breasts
4 cloves - Garlic

1/2 tsp - ground ginger
1/2 tsp - salt
1/2 tsp - pepper
1 TBSP - Sesame Seed OilSoy sauce

Serve with
Brown rice

Directions

Make rice
Place veggies in a steamer over 1 inch of boiling water, and cover. Cook until tender but still firm, about 5 minutes.
Heat the oil in a skillet over medium heat, and saute the chicken and garlic until the chicken is no longer pink and juices run clear.
Stir the soy sauce into the skillet. Season with ginger, salt, black pepper and sesame seed oil. Simmer about 2 minutes. Mix in the steamed veggies until coated with the sauce mixture.

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Cilantro Chicken

5/12/2014

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Ingredients

1 lb chicken breast
2 cans of black beans, drained and rinsed
1 large onion chopped
1 bag frozen corn
2 bell peppers chopped
3 garlic cloves diced
1 bunch cilantro chopped
1 Tbsp Lime juice
1/2 cup water

Serve with
Brown rice or quinoa
Season to taste

Directions
Leave in crock pot for at least 6 hours. Shred the chicken and stir together.

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Chili

5/12/2014

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Ingredients

2 tablespoons olive oil
1 large chopped onion
1 cup chopped red bell peppers

1 medium zucchini
2 cups frozen corn
3 garlic cloves

2 tsp cumin
1 1/4 tsp salt
1 tbsp chili powder
1 tsp oregano

4 x 15-oz cans tomatoes and juice
1 x 8-oz cans tomato paste
2 cans of dark red kidney beans rinsed and drained
2 cans of black beans rinsed and drained

Add additional water as needed

Serve with:
Brown rice
Low-fat plain yogurt
1/4 cup chopped fresh cilantro leaves
Diced avocado
Chopped green onions

Directions
In a large, heavy pot, heat the oil over
medium-high heat. Add the onions, bell peppers, garlic, and cook, stirring,
until soft, about 3 minutes.

Add the zucchini, corn, and
cook, stirring, until soft and the vegetables give off their liquid and start
to brown around the edges, about 6 minutes.

Add the spices and cook,
stirring, until fragrant, about 30 seconds. Add the tomatoes and stir well. Add
the beans, tomato sauce, stir well, and bring to a boil. Reduce the heat to
medium-low and simmer, stirring occasionally, for about 20 minutes.

Remove from the heat and stir in the cilantro.
Adjust the seasoning, to taste.

6 servings

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