» Pasta Fagioli
A hearty one pot meal that is made from pasta and beans.
Ingredients
1 Tsp Minced Garlic.
½ Cup Chopped Onion
1 Green Pepper, Diced
1 Carrot, Peeled and Diced
2 Stalks Celery, Diced
1 Cup Diced Tomatoes
6 Sliced Mushrooms
2 Cups Low Fat Chicken Broth
1 Bay Leaf
2 Tbsp Tomato Paste
1 Cup Dry Macaroni
½ Tsp Dried Thyme
1 ½ Cups Cooked or Canned Kidney Beans, Rinsed and Drained
1 Tsp Dried Oregano
Directions
Generously spray a large Dutch oven style pan with cooking spray and heat over medium heat.
Sauté the garlic and onion until golden, about 2 minutes.
Add the pepper, carrot and celery and sauté briefly.
Add rest of the ingredients.
Bring to a boil then lower heat to simmer.
Cook until veggies and pasta are tender, about 12 minutes.
Serve hot in a bowl, grated parmesan cheese over the top is optional.
 Nutritional Information
Servings Per Recipe: 4
Serving Size: 1½ Cups Calories: 259,
Total Fat: 1.5g,
Saturated Fat: 0g,
Cholesterol: 5mg,
Sodium: 140mg,
Total Carbs: 48g,
Dietary Fiber: 8.5g,
Protein: 15g
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» Salsa Bean Dip
Try this bean dip when you want a zesty treat that is easy to make.
Ingredients
1 Cup Cooked or Canned Pinto Beans, Drained and Rinsed
1 Tomato, Diced
1/2 Cup Green Pepper, Diced
1/4 Cup Green Onion, Sliced
1 Mild Green Chili, Diced
½ Tsp Garlic Powder
2 Tbsp Vinegar
1 Tbsp Lemon or Lime Juice
2 Tbsp Water
Directions
Place all ingredients in a blender or food processor and blend until smooth.
Chill until ready to serve.
This dip goes well with fresh veggies, whole wheat pita triangles and baked tortilla chips.
 Nutritional Information
Servings Per Recipe: 4
Serving Size: 2 Tbsp
Calories: 52,
Total Fat: 0.5g,
Saturated Fat: 0g,
Cholesterol: 5mg,
Sodium: 3.5mg,
Total Carbs: 10g,
Dietary Fiber: 3.2g,
Protein: 3g
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» Spicy Corn Chowder
Prep Time: 30 Min | Cook Time: 50 Min | Ready In: 1 Hour 20 Min
Ingredients
1 (16 ounce) package Frozen white shoepeg corn
2 ears fresh corn, kernels cut from cob
1 cup dry white wine (such as Pinot Grigio)
2 cups water
1 tablespoon olive oil
1 red onion, diced
2 cloves garlic, minced
1 yellow bell pepper, diced
1 red bell pepper, diced
1/2 small jalapeno pepper, seeded and minced
1 quart soy milk
2 tablespoons chopped fresh oregano
1/2 cup chipotle salsa
3 tablespoons cornstarch
1/3 cup cool water
2 tablespoons honey
1 tablespoon soy sauce
1 teaspoon grated orange zest
garlic powder, or to taste
salt and cracked black pepper to taste
Directions
Place the shoepeg corn and fresh corn into a large pot with the wine and water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer 20 minutes.
Meanwhile, heat the olive oil in a large skillet over medium heat. Stir in the onions, garlic, yellow bell pepper, red bell pepper, and jalapeno pepper. Cook and stir until the vegetables have softened and the onion has turned translucent, about 10 minutes.
Stir the pepper mixture into the pot with the corn along with the soy milk, oregano, and chipotle salsa. Return the soup to a simmer over medium-high heat, then reduce the heat to medium-low, and simmer uncovered for 10 minutes. Dissolve the cornstarch in 1/3 cup of cool water, and stir into the simmering soup along with the honey, soy sauce, orange zest, and garlic powder. Simmer another 10 minutes to thicken the soup, stirring frequently. Remove from the heat and season to taste with salt and cracked pepper before serving.
 Nutritional Information
Servings Per Recipe: 6 Calories: 305,
Total Fat: 6.2g ,
Cholesterol: 0mg ,
Sodium: 485mg ,
Total Carbs: 47.1g,
Dietary Fiber: 5.2g,
Protein: 9.6g
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» Rice And Bean Salad
Beans and rice are tossed with tropical fruits and jalapeno for a zesty refreshing salad.
Ingredients
3 Cups Cooked Brown Rice
1 ½ Cups Cooked or Canned Black Beans, Rinsed and Drained
1 Mango, Diced
1 Ripe Tomato, Diced
¼ Cup Red Onion, Diced
½ Jalapeno, Seeded and Diced
1 Green Bell Pepper, Diced
6 Cups Shredded Romaine Lettuce
Dressing:
2 Tbsp Orange Juice
1 Tsp Olive Oil or Vegetable Oil
4 Tbsp Red Wine Vinegar
1 Tsp Chopped Cilantro or Parsley
Directions
Prepare rice according to package directions.
Allow to cool in a shallow pan while you prepare the rest of the ingredients.
Combine the dressing ingredient in a large salad bowl or mixing bowl.
Add the rice and chopped vegetables and fruit.
Toss together and serve immediately or refrigerate until ready to serve, up to 6 hours.
 Nutritional Information
Servings Per Recipe: 8
Serving Size: 1 Cup
Calories: 170,
Total Fat: 0.5g,
Cholesterol: 0mg,
Sodium: 115mg,
Total Carbs: 36g,
Dietary Fiber: 4g,
Protein: 5g
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» Seafood Cioppino
Prep Time: 30 Min | Cook Time: 2 Hrs 15 Min | Ready In: 2 Hrs 45 Min
Ingredients
1/4 cup olive oil
1 onion, chopped
4 cloves garlic, minced
1 green bell pepper, chopped
1 fresh red chile pepper, seeded and chopped
1/2 cup chopped fresh parsley
salt and pepper to taste
2 teaspoons dried basil
1 teaspoon dried oregano
1 teaspoon dried thyme
1 (28 ounce) can crushed tomatoes
1 (8 ounce) can tomato sauce
½ cup water
1 pinch paprika
1 pinch cayenne pepper
1 cup white wine
1 (10 ounce) can minced clams, drained with juice reserved
25 mussels, cleaned and debearded
25 shrimp
10 ounces scallops
1 pound cod fillets, cubed
Directions
In a large pot over medium heat, heat the olive oil, and saute the onion, garlic, bell pepper, and chile pepper until tender.
Add parsley, salt and pepper, basil, oregano, thyme, tomatoes, tomato sauce, water, paprika, cayenne pepper, and juice from the clams.
Stir well, reduce heat, and simmer 1 to 2 hours, adding wine a little at a time.
About 10 minutes before serving, add clams, mussels, prawns, scallops, and cod.
Turn the heat up slightly and stir. When the seafood is cooked through (the mussels will have opened, the prawns turned pink, and the cod will be flaky) serve your delicious cioppino.
 Nutritional Information
Servings Per Recipe: 8 Calories: 294,
Total Fat: 8.8g,
Cholesterol: 92mg,
Sodium: 564mg,
Total Carbs: 16.3g,
Dietary Fiber: 3.3g,
Protein: 33g
» Three Bean Potato Salad
Serve Salad Warm or Cold A Meal in itself
Ingredients
2 Medium Baking Potatoes
2 Cups Frozen Green Beans
1 Cup Cooked Kidney Beans, Drained and Rinsed
1 Cup Black Beans, Drained and Rinsed
½ Cup Fat Free Mayonnaise
¼ Cup Minces Red Onion
¼ Cup Minced Celery
3 Tbsp Red Wine Vinegar
Black Pepper to Taste
Directions
Wash, peel and dice the potatoes.
Place them in a large pan and cover with water.
Bring to a boil over high heat then reduce to simmer.
Cook until potatoes are fork tender, about 20 minutes then add the green beans.
Drain potatoes and beans in a colander.
Meanwhile, add the rest of the ingredients to a large mixing bowl and stir well.
Fold warm potatoes and green beans into this mixture; fold together and refrigerate until ready to serve.
 Nutritional InformationServings Per Recipe: 6
Serving Size: 1 cup
Calories: 177,
Total Fat: 0.5g,
Cholesterol: 0mg,
Sodium: 172mg,
Total Carbs: 36.5g,
Dietary Fiber: 7.0g,
Protein: 7.5g
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