Super Healthy Turkey Vegetable Soup

I made this recipe expecting it to be something healthy I could have for lunches for a few days after everyone else in the family complained at dinner time. BUT it was surprisingly flavorful and quite a hit! I served it with garlic bread for everyone else to dip in the soup and we all loved it! I will definitely be making it again, especially in this cold weather. Thanks to The Lyons' Share Wellness for another great one! (my adaptations included in the recipe below)

Ingredients:
10 ounces 99% lean ground turkey
1 can diced tomatoes (14.5 ounces)
1 cup salsa (I used salsa verde)
1/2 cup corn kernels (I leave these out)
2 zucchini, chopped
1 yellow squash, chopped
2 large stalks of celery, diced
6-10 baby carrots, chopped (or 2-3 regular carrots)
1 onion, diced
1 can black beans, rinsed and drained
1/4 tsp chili powder
1/4 tsp salt
1 tsp garlic powder
1 tsp cumin
4-5 cups low-sodium chicken broth

Instructions:
Chop all your vegetables and add all ingredients (besides broth) to the crockpot.
Pour broth on top of all ingredients, allowing the spices to get mixed into the dish.
Give it a good stir. Set your crockpot on low for 6 hours or so.
(I had cooked a bunch of ground turkey and onion the day before so I left it out until the last couple hours and then added it in)
*Notes from Megan.. I usually stir once throughout the cooking process, but you really don’t have to. You shouldn’t stir TOO much, because it allows a ton of heat to escape from the crockpot. (If you don’t have a crockpot, brown the turkey first in a frying pan, then add all ingredients to a large pot, bring to a boil, and simmer for 30 minutes or so – the longer the better!).*
Ladle into bowls and add toppings of choice (she chose nutritional yeast and avocado, but suggests cheese, cilantro, Greek yogurt, sour cream, or tortilla chips). Enjoy!
If made according to these instructions (for 5 servings pre-toppings), each serving will contain 174 calories, 3g fat, 21g carbs, and 17g protein.

Healthy White Chicken Chili

I have been embracing the fact that I actually have time to cook again and it has been fun looking for new (and hopefully healthy) recipes to try! I love all kinds of chili but especially chicken chili. I found this healthy version on The Lyons' Share and changed up a couple things but it was great and made tons!

original recipe HERE, what I did below...

Ingredients:

1-2 lbs raw chicken breast

4 stalks celery

1 small yellow squash

1 medium zucchini

1 yellow/orange bell pepper

1 cup chopped onion

2 cups kale, cut in bite size pieces

2 T minced garlic

1 c salsa verde

1 t salt

2 cans beans (I used 1 great Northern and 1 cannellini)

1 carton chicken broth

Directions:

- Chop all vegetables except 3 stalks of celery into bite-sized pieces and place in crock pot

- Place chicken breasts, garlic, salt and 1 can beans on top of vegetables and pour salsa over top (I used great Northern)

- In a blender place remaining 3 stalks of celery, chicken broth and other can of beans (cannellini)and blend together

- Pour mixture on top of everything else in crockpot

- Cover and cook on low for 8 hours

- 30 minutes before serving shred chicken and add the chopped kale

Stuffed Enchilada Zucchinis

We loved this recipe from Mel's Kitchen Cafe! (original recipe here) It took a little more prep work than I am willing to do every night but it was well worth it. We had plenty of leftovers for me to have for lunches the next couple days :-).

Prep Time: 20 mins
Cook Time: 40 mins

Ingredients:
4 medium zucchini, halved
12 ounces lean ground turkey or ground beef
1 teaspoon salt
1/2 teaspoon black pepper
1/2 cup finely chopped onion
2 cloves garlic, finely minced or pressed
1 jalapeno, finely chopped (seeds and membrane removed for want less heat)
16 ounces tomato sauce
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon granulated sugar
1 teaspoon dried oregano
1/2 teaspoon ground coriander
15-ounce can pinto beans, rinsed and drained
2 cups shredded Monterey Jack
Chopped cilantro for garnish

Directions:
Preheat the oven to 425 degrees F.
Scoop out the center of each zucchini, discarding the seeds and leaving the outer zucchini flesh about 1/4-inch thick, forming little zucchini boats. Sprinkle the cut side of each zucchini with a little bit of salt (a pinch for each zucchini half). Set aside while preparing the filling.
In a large, 12-inch nonstick skillet, cook the ground turkey or beef over medium heat with the salt and pepper, breaking the meat into little pieces as it cooks. Once cooked all the way through, drain any excess grease, except for 1-2 teaspoons, and scrape the meat to a plate.
Return the skillet to medium heat and add the onion, garlic and jalapeno. Cook the mixture until the onion has softened and turned translucent, 4-5 minutes.
Stir in the tomato sauce, chili powder, cumin, sugar, oregano, and coriander. Bring the mixture to a simmer and cook for 5 minutes.
Lightly grease a 9X13-inch baking pan with nonstick cooking spray. Ladle in about 1/3 cup of the sauce and spread across the bottom of the pan.
Stir the cooked meat and beans into the remaining sauce in the skillet.
Scoop an even amount of the meat and sauce mixture into each zucchini boat, piling it on.
Cover the baking dish with a layer of lightly greased foil and bake for 15 minutes. Uncover and layer the cheese over the top. Bake for about 20 minutes more until the zucchini is fork tender.
Sprinkle the chopped cilantro on top and let the zucchini enchilada boats rest for 5 minutes before serving.

Recipe Permalink: https://www.melskitchencafe.com/stuffed-zucchini-enchilada-boats/

Chicken Chickpea Veggie Soup

I have not been cooking much lately, but I hope to get back with it soon! Here is a recipe in the mean time though :-). I made this one a couple weeks ago and really, really loved it! It was easy, healthy, soothing on a chilly day and so delicious! (recipe from Eat,Live,Run)

Ingredients:
1 shallot, minced
2 large carrots, small diced
2 stalks celery, small diced
1 3″ knob ginger, peeled and minced
2 large cloves garlic, minced
1 jalapeno pepper, thinly sliced
1 tbsp olive oil
2 quarts chicken broth
1 rotisserie chicken, roughly chopped (I used about half of it)
1 14.5 oz can chickpeas, drained and rinsed (I only put half can)
1 1/4 tsp salt
1/2 tsp black pepper
juice of 1 lemon
1 bunch fresh parsley, chopped
1 bunch Swiss chard, chopped

Directions:
Saute the shallot, carrot, celery, ginger, garlic and jalapeno in the olive oil for about five minutes, until veggies start to soften. Pour in the broth and add the chickpeas and chopped rotisserie chicken. Bring to a simmer, then add the salt, pepper, lemon juice, swiss chard and parsley. Simmer until greens wilt (about five minutes) then serve.

Butternut Squash Enchiladas

I don't remember where I originally saw these enchiladas, but the recipe is from Yummy Mummy Kitchen. I only first tried butternut squash this last year and I have really grown to love it. Roasting it makes is crispy on the outside like a potato, but it still has a sweetness to it. The sweet is balanced out by the spicy salsa and creates a yummy enchilada that is filling despite the lack of meat. I ate all the leftovers of these over the course of a few days and never grew tired of them!

Ingredients:
2 1/2 cups 1/2-inch cubed butternut squash (12-ounces, or about 1 small-medium peeled, seeded squash)
1 tablespoon extra virgin olive oil
15 ounces cooked or canned black beans, drained and rinsed
1/4 cup chopped yellow onion
1 1/2 tablespoons chopped cilantro, plus more cilantro for garnish
12 ounces jarred or fresh mild green salsa
1/4 cup 2% plain Greek yogurt (I used light sour cream)
1 1/2 cups shredded Mexican cheese blend (I used 2% Mexi blend)
10 corn tortillas
1 large ripe avocado, peeled, pitted, and sliced

Directions:
Preheat oven to 400 degrees F. Place cubed butternut squash on a large baking pan. Drizzle with olive oil and season lightly with salt and pepper. Toss to coat. Roast for 20 minutes or until tender. Reduce heat to 350 degrees F.

In a medium bowl, stir together roasted butternut squash, beans, chopped onion, and cilantro. In another medium bowl, stir together salsa and yogurt.

Pour a thin layer of the salsa sauce over the bottom of 10" x 7" casserole dish. The 10x7-inch dish is perfect for corn tortillas, but an 8-inch square baking dish would work as well. Place 1/3 cup of the squash and bean mixture into each tortilla. Top with 1 tablespoon of cheese and roll up. Place seam-side-down in the baking dish. Continue until all the squash mixture is used up. Pour the remaining salsa sauce over the top of enchiladas. Sprinkle with the remaining cheese. Bake at 350 degrees until cheese has melted and starting to brown in places, about 30 minutes. Let cool for 5 minutes. Garnish with cilantro and serve with sour cream and avocado.

Calories per enchilada (based on my best calculations): 190

Spicy Black Bean Burgers with Chipotle Mayo

I have been trying new recipes again and have been trying to incorporate more meatless and veggie filled dinners into our menu. I have had some misses (chicken sausage stuffed zucchini, seemed promising but flopped), but also some winners. These black bean burgers from Skinnytaste were AWESOME!!! I am planning to make up another batch this week to keep frozen for lunches. I didn't even make the mayo; the burgers were SO flavorful that I loved them with just avocado on top (and I didn't use a bun for mine either). Definitely give them a try!!! (I will say the kids did not love them...at all)

Ingredients:
For the Spicy Chipotle Mayo:
3 1/2 tbsp light mayonnaise (Hellman's)
1 tbsp canned chipotle in adobo sauce
For the Black Bean Burgers:
16 oz can black beans, rinsed and drained
1/2 red bell pepper, cut into 2 inch pieces
1/2 cup chopped scallions
3 tbsp chopped cilantro
3 cloves garlic, peeled
1 jumbo egg
1 tbsp cumin
1/4 to 1/2 tsp kosher salt
1 tsp hot sauce
1/2 cup quick oats (I used gluten-free oats)
4 whole wheat 100 calorie buns (Martin's)*
1 small hass avocado, sliced thin

Directions:
Combine mayonnaise and chipotle, set aside.
Dry the beans well after washing, extra moisture keeps the burgers from sticking. In a medium bowl, mash beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, cilantro, onion, and garlic, then add oats, then eggs and spices. Then stir into mashed beans.
Divide mixture into four patties (using slightly oiled hands helps) and place them onto a flat surface covered with wax paper. (If it's too wet, chill the mixture 30 minutes in the refrigerator or add another tablespoon of oats)
Freeze at least 2 hours before cooking or keep frozen until ready to cook.
Heat a lightly sprayed skillet to medium heat and cook frozen burgers about 7 minutes on each side.
If grilling, preheat grill over medium heat, and lightly oil a sheet of aluminum foil; grill 7-8 minutes on each side or you can bake in the oven at 375° on a lightly oiled baking sheet.

Servings: 4 • Size: 1 burger w/ mayo bun + avocado • Calories: 362.6 • Fat: 14.0 g • Protein: 18.1 g • Carb: 50 g • Fiber: 15.1 g • Sugar: 7.1 g Sodium: 786.4 mg (without salt)

Southwestern Chicken and Spaghetti Squash Salad

This is another recipe from Eat, Live, Run and another picture as well. Food pictures taken with a flash just don't look appetizing. I am going to have to have our meals ready to eat by 5pm to get my own pictures and so far I am just not that on top of it!
I was excited to try spaghetti squash for the first time and had a lot of fun peeling it out after it was done baking...crazy how much it really looks like spaghetti! The salad was a surprise hit. I was pretty sure I would like it but even Mike raved about this one. The dressing is delish and it is a healthy yet filling meal. We will be making it again soon!

Ingredients:
for salad —
1 small spaghetti squash
1 can black beans, drained and rinsed
1 orange or red bell pepper, sliced thin
1 bunch cilantro, minced
2 cups shredded green cabbage
2 cups thinly sliced cooked chicken breast (I used 1 can chicken, drained)
avocado for serving
for zesty buttermilk dressing—
1/2 cup well shaken buttermilk
1/4 cup mayonnaise
juice of 1 lime
1/2 tsp garlic powder
1/2 tsp cumin
pinch of cayenne pepper
1/4 tsp salt

Directions:
Preheat oven to 400 degrees. Slice your spaghetti squash in half length-wise and scoop out the seeds. Place the squash cut side down on a greased sheet pan and bake for 40 minutes, until very tender. Let squash cool before using a fork to scoop out “spaghetti” and place in a bowl. You can do this step up to three days before you prepare the salad.
Next, make the dressing. Whisk together the buttermilk, mayonnaise, lime juice, garlic powder, cumin, cayenne and salt in a small bowl. Set aside.
To prepare the salad, place the cooled spaghetti squash in a large serving bowl. Top with black beans, chicken, bell pepper, shredded green cabbage, cilantro and jicama (I left out), if using. Toss all ingredients together well. Drizzle dressing over salad {you may not want/need to use all the dressing}.
Serve salad on plates topped with sliced avocado.

**Assembled salad will stay fresh, without dressing and avocado, for up to four days covered in the fridge. Dressing will stay fresh for up to a week and is also great served as a dip with raw veggies

Cafe Rio Tortilla Soup in a Crock Pot

pre-broth

YUUUM!!! My one complaint with this recipe was that it didn't make enough! I will definitely double it next time so that I can enjoy leftovers for lunches later on. I was impressed with how similar it was to the real deal. In my opinion you MUST use pico instead of salsa to give it a more authentic flavor. It was easy and delicious...make it! (I found the recipe on Peachtree Cooking)

Ingredients:
•1 onion, diced
•1 Tbsp. vegetable oil
•1/2 tsp cumin
•a dash (or two) cayenne
•1/2 tsp. chili powder
•5 c. chicken broth
•3 Tbsp. fresh cilantro, finely chopped
•juice of 1/2 lime
•pepper, to taste
•1 can pinto beans, drained and rinsed
•2-3 boneless, skinless chicken breasts
•2 Tbsp. taco seasoning
•1 Tbsp. paprika
•vegetable oil (to taste)
•pico de gallo or your favorite fresh salsa (definitely use pico!)
•2-3 avocados, diced
•2 c. pepper jack cheese
•tortilla strips
•cilantro (for garnish)
•lime wedges (for garnish)

Instructions:
•In a small skillet, saute onion in 1 Tbsp. oil until onions become slightly soft. Stir in cumin, cayenne, and chili powder and saute an additional minute or two.
(*I skipped this and just dumped it all in the crock pot and it was fine!)
•Transfer seasoned onions to a small crock pot. Add chicken broth, cilantro, lime juice, pepper and pinto beans to onions and simmer on low-heat for at least 2-3 hours.
 (*also, I didn't grill the chicken, just dumped the breasts and spices in the crock pot as well...easy and tasted great)
•In the meantime, combine taco seasoning and paprika. Brush chicken with oil and rub with taco seasoning/paprika mixture. Grill chicken over medium-heat until cooked through, try to turn only once during the grilling process. After cooking on one side, flip chicken, add small amount of water to pan and cover. Remove from grill. Let rest for 10 minutes and shred.
•In individual bowls layer chicken, about 1/3 c. pico de gallo or salsa, 1/3 c. diced avocado, and 1/3 c. pepper jack cheese. Ladle about 1 cup of chicken broth directly over the layers. Top with tortilla strips and garnish with cilantro, sour cream, and lime wedges, if desired.

Cuban Style Pork

Can I just say that is one of my favorite food pictures?! I love it when a dish photographs so well, especially if it was tasty, because I know people are more likely to try it! This meal, which I saw on The Daily Dish, had been on menu for a few weeks and kept getting pushed off over and over again for one reason or another. I am so glad we finally made it though, Mike and I loved it! I bought a can of black beans with jalapenos and lime juice and the spiciness of those with the sweetness of the pork was a perfect combination!

Ingredients:
- 1 lb pork tenderloin, fat trimmed (I used pork loin chops)
- 1 large yellow onion, thinly sliced
- 4 cloves of garlic, minced
- 1 orange, zest and juice, divided
- Juice of 2 limes, divided
- 2 tbsp olive oil, divided
- 1/3 cup of water
- Salt & pepper, to taste
- Optional: 1 lime, zested and cut into wedges, for garnish
- Optional: remaining orange zest, for garnish
- Optional: cilantro, for garnish

Method:
1. Use a fork to pierce the pork tenderloin (this will help in the marinating process), and then cut the tenderloin into two-inch chunks.
2. In a large ziploc bag or glass container, combine the pork chunks, onion, garlic, the juice and zest of half of the orange (set the other half aside for now), the lime juice, 1 tbsp of olive oil, and salt & pepper.
3. Once the bag or container is sealed, shake up the ingredients to mix them all together, and refrigerate for a minimum of 30 minutes. (Note: the longer you let the meat marinate, the more flavorful it will be).
4. In a large pot, heat the remaining tbsp of olive oil over medium-high heat.
5. Using tongs, transfer the pork (only!) to the pot. Leave the onions aside for now.
6. Cook the pork chunks for 3 to 4 minutes on each side, or until they turn golden brown.
7. Remove the browned pork from the pot and onto a plate.
8. Add the onions to the pot and cook for a few minutes, or until they start to lightly brown.
9. Then add the pork back into the pot and stir together with the onions.
10. Add 1/3 cup of water, the remaining juice of the orange, and another lime's juice to the pot and once it begins to bubble, cook the pork and onions covered for about 15 minutes.
11. Serve and garnish with orange and lime zest, lime wedges, and cilantro (optional).

Rice and Bean Enchiladas with Creamy Tomatillo Sauce

After one not-so-successful recipe attempt this week (the chili bean stuffed peppers were yucky :-(!), I was a little nervous about these enchiladas. They had potential to be a huge success but also a miserable failure. I L-O-V-E-D them! Rachael Ray recipes aren't always the healthiest but you can nearly always make some substitutions to help them out. I couldn't wait for lunch the next day to eat some more! And even my meat-loving husband had no complaints about these meatless enchiladas.

Ingredients:
1/2 cup long-grain white rice (I used brown rice)
1 15 ounce can pinto beans, drained
1 2/3 cups shredded monterey jack (I used 2% Pepper Jack, adding some nice heat)
2 scallions, sliced
1 3 ounce package cream cheese, cut into 1-inch pieces (I used 1/3 fat version)
1 2/3 cups jarred salsa verde (I used green enchilada sauce)
2/3 cup heavy cream (I used FF half and half)
1/2 cup chopped cilantro, plus more for garnishing
1/4 cup vegetable oil (I heated mine in microwave, so no oil)
8 6 1/2 inches corn tortillas

Directions:
In a small saucepan, bring 1 cup water, the rice and 12 tsp. salt to a boil over high heat. Lower the heat to low, cover and cook until the water is absorbed, about 15 minutes. Fluff with a fork and transfer to a medium bowl to cool slightly. Add the beans, 1 cup Monterey jack, the scallions and cream cheese; stir gently.
Meanwhile, using a blender or food processor, blend the salsa verde, cream and 1/2 cup cilantro until smooth.
Preheat the oven to 350 degrees . In a medium skillet, heat the oil over medium-high heat. Using tongs, carefully place 1 tortilla at a time into the hot oil and fry, turning once, until softened, 5 to 10 seconds per side. Transfer to paper-towel-lined plates to drain. (I place 3 tortillas in a paper towel, wrap them up and micro for 30 seconds to get them soft)
Mound 12 cup of the filling down the center of each tortilla. Roll up tightly, then place seam side down in a 7-by-11-inch glass baking dish. Pour the sauce over the top and sprinkle with the remaining 1/3 cup Monterey jack. Bake until bubbly, about 20 minutes. Top with more cilantro.

The Best Baked Beans

Once we decided to go with a BBQ-style meal for Preston's family party, I knew most of the sides I wanted to serve. My go-to potato salad, my new favorite quinoa salad with roasted corn and avocado (if you haven't tried this yet, you must! I made it for book club and everyone went on and on about it), potato chips and white bread. But I needed some super yummy baked beans to complete the perfect brisket meal. Of course my first stop was The Pioneer Woman and she just happened to have a recipe for what she called the best baked beans ever...so I believed her without even tasting them, and as usual she was right! I was able to mix it all up the night before and then just bake them before the party which is just what I prefer for my party fare. They were a big hit!

recipe originally by Pam Anderson
Serves up to 18 (seriously! It makes TONS!)
Ingredients:
8 slices bacon, halved
1 medium onion, cut into small dice
1/2 medium green pepper, cut into small dice
3 large cans (28 ounces each) pork and beans
3/4 cup favorite barbecue sauce
1/2 cup brown sugar
1/4 cup distilled or cider vinegar
2 teaspoons dry mustard or 2 tablespoons Dijon

Directions:
Adjust oven rack to lower-middle position and heat oven to 325 degrees. Fry bacon in large, deep sauté pan skillet until bacon has partially cooked and released about 1/4 cup drippings. Remove bacon from pan and drain on paper towels. Add onions and peppers to drippings in pan and sauté until tender, about 5 minutes. Add beans and remaining ingredients bring to a simmer. (If skillet is not large enough, add beans and heat to a simmer then transfer to a large bowl and stir in remaining ingredients). Pour flavored beans into a greased 13-by 9-inch (or similar size) ovenproof pan. Top with bacon, then bake until beans are bubbly and sauce is the consistency of pancake syrup, about 2 hours. Let stand to thicken slightly and serve.

Quinoa and Grilled Corn Salad with Cilantro Vinaigrette

I have tried a couple recipes lately that I was disappointed in, which is never fun. You feel like you have wasted time and money on the ingredients, not to mention not getting to enjoy a yummy dinner! Well, this was just the change I needed to get me wanting cook again. I saw this recipe on The Sister's Cafe and couldn't wait to try it. It is perfect for lunch with girlfriends and for dinner too (I grilled some chicken to go with it for dinner). I will definitely be making it again soon and I loved my addition of the black beans because it made it a little more filling. SOOO good!!!

Ingredients:
2 cups of cooked Quinoa, rinsed and cooked according to package directions
5 ears of corn, husk removed, brush with olive oil and grilled, remove corn with sharp knife (I put under broiler in oven for a bit)
2 avocados, diced and sprinkled with lemon juice to prevent browning
2 cups tomatoes, red and yellow cherry variety or equivalent
1 small red onion, finely diced (I'll just use 1/2 next time)
¾ cups feta cheese, crumbled
1 ½ cups english cucumber, skin on and chopped small dice
(I added one can black beans, rinsed and drained)
2 TB of chopped fresh cilantro leaves
Add to a large bowl and refrigerate until ready to use.

Cilantro Vinaigrette
6 T. Olive oil
2 T. Sherry vinegar
1 tsp. Garlic powder
2 T. Fresh cilantro, minced
½ tsp. Salt
10 Grinds of fresh ground pepper
Add all of the above ingredients in a small glass jar with a lid. Shake really well. Taste and adjust seasoning as you desire.
When ready to serve salad, add the dressing and gently toss.

Chicken Carne Asada Tacos with Pickled Onions (and Spicy Black Beans)

I've been looking back through old recipes I have saved from magazine and have been finding some great ones! This one was in a 2010 issue of Cooking Light magazine and they were SO good! The pickled onions were easy to make and added such a nice dimension to the flavor. The combination of it all was just perfect! We ate these last week and typing this up now is really making me want some more!

Ingredients:
* 1/2 cup fresh orange juice
* 1/3 cup fresh lime juice
* 1 teaspoon sugar
* 1 teaspoon cumin seeds
* 1 medium red onion, thinly vertically sliced
* 1 1/2 pounds skinless, boneless chicken thighs, trimmed and cut into thin strips (I used chicken breasts)
* 1 teaspoon dried oregano
* 1 teaspoon ground cumin
* 3/4 teaspoon salt
* 3/4 teaspoon freshly ground black pepper
* Cooking spray
* 8 (6-inch) corn tortillas
* 1 cup diced peeled avocado (about 1 avocado)
* 1/2 cup (2 ounces) crumbled Cotija cheese (I couldn't find and used queso fresco instead)
* Lime wedges (optional)

Directions:
1. Combine first 4 ingredients in a medium bowl, stirring until sugar dissolves. Place onion in a small saucepan; cover with water. Bring to a boil; drain and plunge onion in ice water. Drain onion; add to juice mixture. Chill until ready to serve.
2. Heat a large cast-iron skillet over high heat. Sprinkle chicken with oregano, cumin, salt, and pepper; toss to coat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes or until browned and done, stirring occasionally.
3. Heat tortillas according to package directions. Divide chicken evenly among tortillas. Drain onion; divide evenly among tortillas. Top each tortilla with 2 tablespoons avocado and 1 tablespoon cheese; fold over. Serve with lime wedges, if desired.

Serving Size: 2 tacos * Calories: 413 * Fat: 17.1g * Saturated fat: 5.2g * Monounsaturated fat: 7.1g * Polyunsaturated fat: 2.7g * Protein: 33.4g * Carbohydrate: 33.6g * Fiber: 4.9g * Cholesterol: 123mg * Iron: 3.2mg * Sodium: 825mg * Calcium: 237mg

For Spicy Black Beans:
1. Remove 1 teaspoon adobo sauce from 1 can chiptole chiles in adobo sauce; reserve remaining chiles and sauce for another use.
2. Combine 1 teaspoon adobo sauce; 1/4 c low-sodium chicken broth and 1 (15 oz) can drained black beans in saucepan; bring to a boil.
3. Mash bean mixture. Sprinkle with 1 T chopped fresh cilantro.

Brown Rice and Black Bean Casserole

(the end of my busy picture season is wrapping up so I'll hopefully be back to more frequent posting soon!)
This is a perfect meal for fall and winter! It's has the cheesiness I love in casseroles, but without the guilt because of all the added veggies and lowfat cheese. I saw this recipe on Peachtree Cooking and luckily I loved it enough to eat it for lunch and dinner for days in a row...the rest of my family were not fans :-). I would still make it again though! I think I would use a low-fat cheddar on top that melts a little easier and just use the swiss mixed in with the casserole itself.

Ingredients:
1/3 cup brown rice
1 cup vegetable broth (I used chicken broth)
1 Tbs. olive oil
1/3 cup onion, diced
1 medium zucchini, chopped or thinly sliced
2 chicken breasts, cooked and diced (I used 1 can chicken)
3/4 cup sliced mushrooms
1/2 tsp. cumin
Salt, to taste
Cayenne Pepper, to taste
1 (15 oz.) can black beans, rinsed and drained
1 (4 oz.) can green chilies
1/3 cup carrots, chopped small
2 cups shredded swiss cheese (I used 2% swiss slices and shredded them)

Directions:Mix the rice and chicken broth in pot on stovetop, bring to a boil. Reduce heat to low, cover and simmer 45 minutes, or until rice is tender. Preheat oven to 350 degrees. Lightly grease a medium-sized casserole dish (I used 9x9). Heat the olive oil in a skillet over medium heat and cook the onion until tender. Mix in the zucchini, chicken, and mushrooms. Season with cumin, salt and cayenne pepper. Cook and stir until zucchini is lightly browned and chicken is heated through. In a large bowl, mix the rice, onion, zucchini, chicken, mushrooms, beans, chilies, carrots, and half of the swiss cheese. Transfer to the baking dish and sprinkle remaining cheese on top. Cover casserole dish loosely with foil and bake for 30 minutes. Uncover and bake 10 more minutes, or until bubbly and lightly browned.

Quinoa Black Bean Salad

This recipe comes from Our Recipe Box and made for some delicious lunches for me last week! A couple days I ate it plain and one day I melted some cheese on top...it was delicious both ways. I like to have something healthy and tasty ready to eat at lunch time and this was a perfect solution!

Ingredients:
1 cup Quinoa, rinsed
2 cups water (I used chicken broth)
1-2 Limes
Cilantro
Olive Oil
Salt

Lettuce or Spinach
Avocado, diced
Red or Green Peppers, diced
Tomatoes, diced
Black Beans, rinsed

Directions:
Rinse quinoa well under cold, running water. You'll need a fine, mesh strainer for this or you can place a paper towel in a colander. Quinoa has to be rinsed because it has this funny taste/scent if you don't. (the quinoa I use comes rinsed already so I skipped this step)
Pour rinsed quinoa into 2 cups of boiling water and turn down the heat to medium. Cook for about 10 minutes and then turn off the heat and let it sit. When you turn off the heat it might look oatmeally, but give it 15+ minutes and it will become light and fluffy. Transfer quinoa to a large salad bowl.
Chop cilantro and throw into quinoa. Squeeze fresh lime into quinoa mixture. Add salt and olive oil to taste.
The rest of the ingredients can be thrown into the quinoa, according to personal preference. (I added 1 red pepper, tomatoes, ` can black beans and avocado)

Mexican Chicken Stuffed Peppers

I knew I would love these when I saw them on Cassie Craves! Initially I was also excited about the fact that it was also a crock pot meal, but then the day I had this on the menu got crazy and I forgot about it. So, I ended up using 1 can of chicken instead and mixing the other ingredients in a saucepan. They still turned out delicious!

Ingredients:
3 chicken breasts
1 can black beans, rinsed and drained
1 can corn, drained
1 package taco seasoning
4 cups salsa, divided
4 large bell peppers, any color
Shredded Mexican-blend cheese

Directions:
1. Put chicken breasts, black beans, corn, taco seasoning and 2 cups salsa in the Crock pot. Cook on low for 6 to 8 hours. Shred chicken with two forks and mix well.
2. Using a sharp knife, halve peppers and pull out all the seeds and ribs. Stuff each pepper half with chicken mixture.
3. Spread 1 cup salsa on the bottom of a baking dish. Place peppers in dish and top with remaining 1 cup salsa. Bake at 350 degrees for 30 minutes, or until peppers are soft.
4. Top with shredded cheese and cook for an additional 5 minutes, or until cheese is melted. Serve immediately.

Pioneer Woman's Spicy Beans

This recipe came up on The Pioneer Woman Cooks while I was planning Ella's Mexican-inspired birthday dinner, so they were a perfect fit! They were great for a party because I could prepare them the day before and they were also delicious, which is a must. I was slightly traumatized when I had to buy a ham hock, but I think I'll get over it eventually...maybe after eating some more yummy beans :-).

Ingredients:
* 4 cups Dry Pinto Beans
* 1 whole Ham Hock
* 1 whole Onion, Diced
* 2 whole Red Bell Peppers, Diced
* 4 cloves Garlic, Minced
* 2 whole Jalapenos, Sliced
* 2 teaspoons Salt, More To Taste
* 2 teaspoons Chili Powder (optional)
* 2 teaspoons Black Pepper, More To Taste

Directions:
Rinse beans under cold water, sorting out any rocks/particles.
Place beans in a stock pot with the ham hock and cover with water by 2 inches. Bring to a boil, then reduce to a simmer. Cover the pot and simmer for 2 hours, checking occasionally to make sure the water level is fine. Add more water as needed (I had plenty).
Then throw in diced onion, red bell pepper, garlic and jalapeno. Cover and continue cooking for another hour or two, remembering to check the water level.
Add salt, chili powder and pepper, then cover and cook for another 20 to 30 minutes, or until beans are lovely and tender. Serve with cornbread as a meal, or spoon on top of nachos, tacos, etc.

Yam Vegetable Stew

This was my favorite food picture from the trip...it is definitely a pretty dish with all the colors! This stew was so flavorful and filling that I didn't miss the meat at all (and I thought it was great eaten plain without rice, bread, etc. to go with it).

recipe from Sara
Ingredients:
1 Tbsp cooking oil or coconut oil
1 onion, finely chopped
1 Tbsp curry powder
1/2 serrano pepper minced or 1 tsp dried chili flakes (I prefer to skip the serrano pepper and chili flakes and just use a tablespoon of Sriracha sauce)
2 quarter size slices of fresh ginger, peeled and chopped
1-2 carrots, peeled and chopped
2 cloves garlic, minced
1-2 peeled yams, cut into matchsticks
1 can coconut milk (Sara likes to use 2 cans coconut milk instead of the water below)
1 cup water or vegetable stock
1 bunch or less of any leafy green, chopped (we used swiss chard I believe, but kale or spinach works as well)
1/4 tsp tumeric
1/4 cup chopped cilantro
juice of 1 lime
salt and pepper to taste
1 can garbanzo beans
optional: chopped tofu or cooked chicken,

Directions:
Saute onion in oil, add curry powder, serrano pepper and ginger, saute until onion soft.
Add Carrot, garlic, yam, saute on medium until carrots begin to soften. Add coconut milk and broth/water, and beans/protein, if using chard, kale or beet greens throw them in now. Cover and cook until yam is soft, then stir in cilantro, tumeric, lime juice, and salt and pepper. If using spinach stir that in at this time. Serve over rice, cous cous, or quinoa.

Bean Salad

This is the first of the recipes from my Oregon beach house trip. I got to spend the weekend with my roommates from college and we took turns with the meals while there. Although everything was absolutely delicious, I think this may have been my favorite...I couldn't stop eating it! I loved everything about it - the pretty colors, the crunchy peppers, the creamy cheese and avocado, the tang from the limes, etc. This is perfect to share for lunch and filling enough to be dinner too. We ate it with tortilla chips, but you can serve it over rice, in tacos or quesadillas, or whatever your heart desires.

recipe from Liz
(originally from Lisa Phillips)
Ingredients:
Salad:
1 can black beans, rinsed
1 can garbanzo beans, rinsed
1 can kidney beans, rinsed
1 can olives, sliced
1 can, or 2 cups frozen, corn
1 yellow, orange, and red pepper chopped
1/2 red onion, finely chopped
4 plum tomatoes, chopped and seeded
1/3 cup chopped cilantro
2-3 avocados, leave pit in salad (it's supposed to prevent it from browning)
1/2 cup - 1 cup feta cheese
pine nuts (optional, we didn't have)
Dressing:
1/2 cup olive oil
4 limes, squeezed
1/4 cup rice vinegar or apple cider vinegar
1 Tbs cumin
1 Tbs salt

Directions:
Mix the salad ingredients in a large bowl. In a small bowl mix the dressing and pour over salad. Mix gently and enjoy! (If you want to prepare ahead of time, just leave out the avocados and feta and mix those in with the dressing at the end)

I also had to include this pictures because Sara had arranged the sand dollars so nicely around the bowl :-). We were in full sunlight outside so the pics didn't turn out great.

Latin Crock Pot Chicken

I really try to have at least one crock pot meal a week for our busiest day. It's nice to have dinner ready to go whenever you need it! I found this recipe on Fabulously Delicious and it sounded yummy, was healthy, and I could throw it all in the crock pot...awesome!

Ingredients:
1 tablespoon olive oil
1 lb. chicken thighs salt and ground black pepper to taste (I used 1 large chicken breast)
1/2 cup loosely packed cilantro leaves, divided
1 large sweet potato, cut into chunks
1 red bell pepper, cut into strips
(I added in 1/2 red onion, cut into thin slices)
1 (15.5 ounce) can black beans, rinsed and drained
3/4 cup chicken broth
1 cup hot salsa (I'll use medium next time, it was a little too hot for the kiddos)
2 tsp. ground cumin
1/2 tsp. ground allspice (I used Goya multipurpose seasoning)
3 large cloves garlic, chopped
lime wedges, for garnish
rice and tortillas

Directions:
1.Heat the olive oil in a large skillet; season the chicken thighs with salt and pepper. Sprinkle 1/4 cup cilantro over the chicken thighs; brown the chicken in the frying pan, 3 to 5 minutes each side.
2. Arrange the chicken in the bottom of a slow cooker. Place the sweet potatoes, red bell pepper, and black beans on top of the chicken. Mix together the chicken broth, 1/4 cup cilantro leaves, salsa, cumin, allspice, and garlic together in a bowl; pour into the slow cooker. Set slow cooker to LOW and cook for 4 hours. Garnish with lime wedges to serve.