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Bean, Avocado, Tomato & Corn Salsa/Dip

7/2/2014

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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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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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ChiliĀ 

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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