» Beany Stuffed Peppers
A healthy and delicious remake of the old classic that is
even easier to make.
Ingredients
4 Whole Green Peppers
2 Cups Instant Brown Rice
1 ½ Cups Cooked or Canned Black Beans, Rinsed and Drained
1 Cup Low Fat Pasta Sauce
1 Ripe Tomato, Diced
¼ Cup Green Onion
2 Tbsp Water
1 Cup Low Fat Cheddar Shreds
Directions
Cut the tops off the green bell peppers; remove the seeds.
Microwave all 4 bell peppers for 2 minutes.
Prepare the filling by combining the rice, black beans, pasta sauce, tomato, onion and water together in a mixing bowl.
Divide the filling among the bell peppers and place an in large microwave container.
Cover and microwave on high for 12 minutes.
Sprinkle with Cheese and allow to stand for one minute.
Serve hot.
You can also bake the stuffed peppers at 350 degrees for 20 minutes.
 Nutritional Information
Servings Per Recipe: 4
Serving Size: 1 Pepper
Calories: 270,
Total Fat: 1.5g,
Cholesterol: 0mg,
Sodium: 406mg,
Total Carbs: 46g,
Dietary Fiber: 10.5g,
Protein: 19g
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» Beans in a Forest
Red Beans and rice are topped with a forest of steamed broccoli
Ingredients
3 Cups Cooked Brown Rice
2 Cups Cooked Red Beans
1 Cup Low-Fat Chicken Broth
1 Cup Tomato Sauce, Salt Free
1/4 Tsp Dried Thyme
1/4 Tsp Fennel Seed
1/2 Tsp Garlic Powder
1 Tbsp Worcestershire Sauce
Pinch Cayenne Pepper
4 Cups Steamed Broccoli Florets
Directions
Prepare Brown Rice according to package directions, using 1 cup brown rice and 2 cups water.
Bean Sauce
Add Kidney Beans, broth, tomato sauce, thyme, fennel, garlic powder, Worcestershire sauce and cayenne pepper to a large pan.
Bring to a boil then reduce to simmer for 7 minutes.
Add rice.
Steam broccoli in microwave or stove-top and serve it on top of beans and rice.
 Nutritional Information
Servings Per Recipe: 4
Serving Size: 2 Cups
Calories: 300,
Total Fat: 2.5g,
Cholesterol: 0mg,
Sodium: 320mg,
Total Carbs: 56g,
Dietary Fiber: 10g,
Protein: 13g
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» Black Beans Relish
Serve this relish as a condiment for veggie burgers, grilled chicken or fish.
Ingredients
1 Cup Cooked or Canned Black Beans, Rinsed and Drained
1 Orange, Peeled and Diced
2 Tbsp Red Onion, Sliced
1/2 Cup Diced Green Pepper
2 Tbsp Cider Vinegar
1 Tsp Honey
Directions
Mix all ingredients together in a medium-sized mixing bowl.
Refrigerate until ready to serve.
 Nutritional Information
Servings Per Recipe: 4
Serving Size: ½ Cup
Calories: 84,
Total Fat: Less than 0.5g, Cholesterol: 0mg ,
Sodium: 1mg ,
Total Carbs: 17.5g,
Dietary Fiber: 5g,
Protein: 4g
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» Blueberry Bran Muffin
Yield 24 Muffins| Bake 350’ | 20-25 minutes
Ingredients
1 cup ground flaxseed (do not use whole
flaxseed – you won’t get the benefit)
1 cup whole wheat flour
1 cup oat bran
½ cup brown sugar
¼ cup brown sugar splenda
2 tsp baking soda
1 tsp baking powder
½ tsp salt
2 tbsp cinnamon
1.5 cup grated carrots
1 small container fresh blueberries
1.5 cup unsweetened applesauce
¾ cup 1% milk
2 beaten eggs
1 tsp vanilla extract
Directions
- Mix Flour, Flaxseed, Bran, Sugar, and Dry ingredients together
- Shred Carrots and Apples and add these along with Blueberries to Dry ingredients, Mix well
- Mix Milk, Eggs, and Vanilla in a separate container and stir this into batter until well moistened
- Spray muffin pan with nonstick spray
- Use 1/3 cup measure and fill muffin tins about ¾ full and bake at 350 degrees for 20-25 minutes
Nutritional Information Servings Per Recipe: 24
Calories: 93.2,
Total Fat: 2.3g ,
Cholesterol: 0mg,
Total Carbs: 18.2g,
Protein: 2.9g
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» Chili Stuffed Baked Potato
Make the Chili while potatoes are cooking
In the microwave and you have a delicious 15 minute meal.
Ingredients
4 Medium Baking Potatoes
1 Cup Chopped Onion
2 Tsp Minced Garlic
1 Cup Sliced Cauliflower
1 Cup Sliced Zucchini
1 Cup Cooked or Canned Pinto Beans,
rinsed and drained
2 Cups Diced Tomatoes, salt-free
1 Cup Tomato Sauce, salt-free
1 Tsp Chili Powder
½ Tsp Cumin
1 Tbsp Vinegar
4 Tbsp Fat-Free Sour Cream
Directions
Wash, dry and pierce potatoes; place in microwave oven spaced apart and microwave on high for 7 minutes.
Turn all potatoes over and cook 4 minutes more.
Generously spray a large nonstick skillet with cooking oil and heat over medium-high.
Sauté onion and garlic until golden, about 1 minute.
Add the rest of the ingredients and simmer until tender, about 6 minutes.
Cut the potatoes in half, fluff with a fork and serve with the chili and 1 Tbsp Fat-Free Sour Cream on top.
 Nutritional Information
Servings Per Recipe: 4
Serving Size: 2 Cups
Calories: 361,
Total Fat: 1g,
Cholesterol: 0mg,
Sodium: 79mg,
Total Carbs: 78g,
Dietary Fiber: 12g,
Protein: 13g
» Fresh Confetti Walnut Quinoa Salad
the rich flavor of walnut oil infuses every bit of this colorful salad that is loaded with vegetables, crunchy toasted walnuts and quinoa.
It’s great served with grilled salmon or chicken, or in a fun sandwich of lettuce-lined pita bread pockets or tortilla roll-ups.
Ingredients
1-1/2 cups water
1 cup uncooked quinoa
3 tablespoons walnut oil, plus additional oil if needed
3 tablespoons lemon juice, plus additional lemon juice if needed
1 teaspoon dried oregano leaves
1/2 teaspoon ground cumin
1/2 teaspoon salt, plus salt to taste
1/2 teaspoon freshly ground black pepper
1 cup cooked corn kernels, or frozen corn
1/2 English cucumber, quartered lengthwise, seeded, and thinly sliced
6 - 8 oz. cherry tomatoes, halved, to make about 1-1/2 cups
3/4 cup chopped California walnuts, toasted
1/2 cup crumbled feta cheese, preferably flavored with garlic and herbs
1/3 cup coarsely chopped, pitted, Kalamata olives
1/4 cup chopped fresh parsley
Directions
Combine water and quinoa in a 2-quart saucepan and bring to a boil over high heat.
Cover the pan, turn the heat to low, and simmer until the water is absorbed,
10 - 12 minutes.
Set aside off heat for about 5 minutes, then stir and fluff the quinoa with a fork.
In large bowl, whisk together the walnut oil, lemon juice, oregano, cumin, salt and pepper. Add corn, cucumber, cherry tomatoes, walnuts, feta, olives, parsley and quinoa, and stir and toss to coat with the dressing.
Refrigerate until serving.
Taste the salad, and season with additional salt, walnut oil and lemon juice if you wish.
Toasting methods:
• Bake walnuts on a cookie sheet, in a single layer, at 350°F for 8 to 10 minutes, checking frequently.
• Microwave walnuts in a single layer on a microwave-safe plate on medium-high for 5 to 6 minutes, stirring every 2 minutes.
• Cook walnuts in a skillet at medium-high heat for 3 to 5 minutes, stirring frequently.
• Regardless of method, walnuts can be toasted dry or with a dash of oil.
 Nutritional Information
Makes 6 - 8 cups salad, serving 8 - 10
Nutrients Per Serving: Calories: 200,
Fat: 13 g,
Saturated Fat: 2g,
Protein: 6g,
Carbohydrate: 18g,
Cholesterol: 5mg,
S
odium: 250 mg,
Fiber: 3g
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