White Enchiladas

eatathomecooks.com

Ingredients 

10 flour tortillas
2 c. cheese
2 c. cooked chicken
2 c. black beans ( I added this)
1/2 c. diced onion
3 T butter
3 T flour
1 can chicken broth
1 c. sour cream
1 can diced green chilies (7 oz)

Mix together 1 cup of the cheese, the chicken, beans and the onion.  Put some of this mixture into each tortilla, roll and place seam side down in a 9×13 casserole dish. In a skillet, melt the butter. Stir in the flour and cook for a minute. Add the chicken broth, whisking till smooth. Cook this over medium heat until it thickens and bubbles. Stir in the sour cream and green chilis. Pour over the top of the enchiladas. Top with the remaining cheese and bake at 425 degrees for 20-25 minutes.

Vegetable Soup

taken from cookingclassy

• 2 1/2 Tbsp olive oil
• 1 1/2 cups chopped yellow onion (1 medium)
• 2 cups peeled and chopped carrots (about 4)
• 1 1/4 cups chopped celery (about 3)
• 4 cloves garlic, minced
• 4 (14.5 oz) cans low-sodium chicken broth or vegetable broth
• 2 (14.5 oz) cans diced tomatoes 
• 2 medium zucchini chopped
• 3 cups peeled and 1/2-inch thick diced potatoes...(or 2 cans drained kidney beans)
• 1/3 cup chopped fresh parsley
• 2 bay leaves
• 1/2-1 tsp dried thyme
• 1/2 tsp dried basil
• Salt and freshly ground black pepper
• 1 1/2 cups chopped frozen or fresh green beans
• 1 1/4 cups frozen or fresh corn
• 1 cup frozen or fresh peas

Directions

• Heat olive oil in a large pot over medium heat. Add onions, carrots, and celery and saute 3 - 4 minutes then add garlic and saute 30 seconds longer. Pour in broth (if you want lesser ratio of broth use 3 cans then only 3/4 cup of the 4th can) and add tomatoes, potatoes, parsley, bay leaves, thyme and season with salt and pepper to taste (if you want a really flavorful soup you can add in more dried herbs, I prefer to let the flavors of the vegetables shine though and not overdue it). Bring to a boil, then add green beans, reduce heat to medium-low, cover and simmer until potatoes are tender, about 20 - 30 minutes, then add corn and peas and cook 5 minutes longer. Serve warm.

Tortilla Soup

taken from lots of different recipes

1 onion chopped
1 bell pepper chopped
2 carrots chopped
3 cloves garlic chopped
1 tsp cumin
1 tsp chili powder
1 can diced tomatoes
small can green chilies
2 c. cooked black beans
2 c. chopped chicken (cooked)
3 T cornmeal
4-6 c. chicken broth (depending how liquidy you want it)
6 corn tortillas
sour cream
shredded cheese

Saute onion, pepper and carrots until soft.  Add garlic, cumin and chili powder and cook for a minute or so.  Add broth, tomatoes, chilies, beans and chicken.  Bring to a boil and then simmer for 30 min.  Mix cornmeal with a little water and add to pot.  Simmer another 30 min.  Cut the tortillas in thin strips.  Add them to soup and stir and let sit for 5 min.  You can also bake half of them in a 350 degree oven for 10-15 min or so until they get crunchy and you can add them on top.  Serve with cheese and sour cream.  

Chocolate Brownie (black bean) Cookies

taken from elizasedibles

1 can black beans drained and rinsed well
2 T milk
1 1/2  T peanut butter
2 T olive oil
3 T whole wheat flour
1/4 c. cocoa powder
1/2 c. sugar
1 tsp baking powder
1 tsp vanilla
pinch cinnamon
pinch of salt
1/3 c. chocolate chips

Preheat oven to 375.  Blend beans, milk, pb, oil until smooth (food processor or blender).  Add rest of ingredients except chocolate chips and blend until smooth.  Stir in chocolate chips.  Drop by dollops on silpat or parchment paper.  Bake for 10 min.
*Might be able to put these in a baking dish, bake for a little longer and they might turn out like brownies.  ...might try that sometime.

Vegetable Enchilada Casserole

taken from weelicious - slightly adapted  
all of my kids ate this and no one complained!  Miracle with my picky 5 year old.  

Sauce:
1 T oil
1 small onion chopped
1 clove garlic minced
1/2 tsp salt
1 T ground cumin (sounds like a lot but it was great)
1 T chili powder
1 tsp honey
1 14 oz can diced tomatoes (I used fire-roasted)
1 c. water

Filling:
1/2 tsp onion powder
1/4 tsp garlic powder
1/2 tsp cumin
1/2 tsp salt
1/2 c. sour cream
1 large egg
1 c. frozen corn
1 can black beans rinsed
1 med red bell pepper chopped
2 c. grated cheese (could probably reduce this)
6-10 corn tortillas (I cut mine and covered each layer)

Preheat oven to 350.  Saute the onion for 4 min, add the garlic, salt, cumin and chili powder and saute an additional minute.  Add tomatoes, water and honey and bring to a boil.  Cover and simmer for 10 min.  Place in blender and puree and set aside.  In bowl, whisk together onion powder, garlic powder, cumin and salt in the sour cream and egg.  Stir in the corn, black beans, bell pepper and 2 c. cheese.  Pour 3/4 c. of sauce in bottom of a 7x11 dish (I filled this completely to the top with all the layers...might be able to do it in a 9x13).  Arrange 2-3 corn tortillas on bottom.  Spread half of the mixture on top of the tortillas.  Cover with 1/2 - 3/4 c. sauce and more tortillas.  Spread the remaining mixture on top of the tortillas, top with remaining tortillas and sauce.  Bake 40 min.

Lazy Green Enchiladas

adapted from picky palate

1 c. green enchilada sauce (I used 1 large can and omitted the salsa verde)
3/4 c. salsa verde
1 c. reduced fat sour cream
12 corn tortillas cut into 1 inch pieces
2 c. cooked chicken (costco rotisserie is great!)
1 can black beans drained and rinsed
1 c. shredded cheese

Preheat oven to 350.  Spray 9x13 pan.  Mix enchilada sauce and sour cream together in pan.  Stir in beans, chicken and tortillas.  Spread cheese on top and bake 20-25 min.

Mock Cookie Dough

taken from chocolate covered katie

1 can of garbanzo beans or white beans drained and rinsed well
1/8 tsp salt
1/8 tsp baking soda
2 tsp vanilla
3-4 T nut butter
1/3 c. brown sugar
3 T oats
2 T quick oats (opt.)
1/3 c. chocolate chips
milk (if needed)

Put all ingredients except quick oats and chocolate chips in food processor.  Blend until smooth adding milk if necessary.  Stir in the chocolate chips and quick oats.  Put in container and store in fridge.
*Can add some cinnamon and raisins for an oatmeal raisin cookie dough
*Don't try and bake this.  Just enjoy it off a spoon ;)

Cumin Lime Black Bean Quinoa Salad

adapted slightly from Oh She Glows

3 c. cooked quinoa (1 c. dry)
1 can black beans rinsed
2-3 T cilantro (or more to taste)
3 carrots julienned (about 1 1/2 c.)
4 green onions chopped
salt and pepper to taste

Dressing:
3 T lime juice
1 T olive oil
1 clove garlic minced
1 tsp cumin
1 tsp maple syrup (or honey)
1/2 tsp salt

Toss everything together.  Mix dressing and pour over salad.  Toss together and refrigerate.

Black Bean Sweet Potato Enchilladas

from Tasty Kitchen

2 large sweet potatoes peeled and chopped into cubes
1 clove garlic chopped
1/2 onion chopped
1 small can green chilies
1 can diced tomatoes
1 T olive oil
1 can black beans
1 T Chili powder
1/2 tsp cumin
1/2 tsp salt
1/2 tsp pepper
2 c. salsa
8 tortillas

Roast potatoes on baking sheet at 450 for 20 min. stirring half-way through.  Heat oil in skillet and add garlic, onions and green chilies.  Saute until onions soften.  Add beans, tomatoes, chili powder, cumin,  salt and pepper.  Stir in the sweet potatoes.  Prepare 9x13 dish by spraying with Pam and putting a little of the salsa in the bottom.  Fill the tortillas with potato mixture, roll up and put seam side down.  Spread salsa over the top and bake at 350 for 20 min.

Mexican Egg Rolls

2 C frozen corn, thawed
1 can (15 oz) black beans, rinsed and drained
1 package (10 oz) frozen chopped spinach, thawed and squeezed dry
1 C (4 oz) shredded reduced-fat Mexican cheese blend
1 can (4 ounces) chopped green chilies, drained
4 green onions, chopped
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon pepper
20 egg roll wrappers
Cooking spray
Salsa and reduced-fat ranch salad dressing, optional

In a large bowl, combine the first nine ingredients. Place 1/4 cup mixture in the center of one egg roll wrapper. (Keep remaining wrappers covered with a damp paper towel until ready to use.) Fold bottom corner over filling. Fold sides toward center over filling. Moisten remaining corner with water; roll up tightly to seal. Repeat.

Place seam side down on baking sheets coated with cooking spray. Spray tops of egg rolls with cooking spray. Bake at 425° for 10-15 minutes or until lightly browned. Serve warm with salsa and dressing if desired. Refrigerate leftovers.

Yield: 20 egg rolls.

Slow Cooker Beef and Black-bean chili

from Everyday Food

1 lb beef chuck, cut into chunks
1 can (15 oz) tomato puree
1 c. dried black beans, rinsed
1 medium red onion, chopped
2 garlic cloves, minced
3 T chili powder
ground cumin to taste (about 1 tsp)
salt and pepper
1/4 c. sour cream

Combine beef, tomato puree, beans, onion, garlic, chili powder, cumin, 2 c. water, 2 tsp salt, and 1/2 tsp pepper. Cover, and cook on high, 6 hours (low 8 hours). Serve with sour cream and chopped onion.

Vegetable Soup with Corn Dumplings

Soup:
1 tablespoon olive oil
4 cups finely chopped onion
1/8 teaspoon ground cloves
4 garlic cloves, minced
2 bay leaves
3 cups water
3 (14 1/2-ounce) cans vegetable broth
1 (14 1/2-ounce) can diced tomatoes, undrained
1 1/2 cups (1/4-inch) diced peeled sweet potato
1 (15-ounce) can navy beans, rinsed and drained
2 cups frozen whole-kernel corn, thawed
2 cups sliced zucchini (about 1 medium)
1/4 cup chopped fresh parsley
1/8 teaspoon ground red pepper

Dumplings:
3/4 cup all-purpose flour
1 tablespoon cornmeal
1 1/2 teaspoons baking powder
1 teaspoon sugar
1/2 teaspoon salt
1 tablespoon butter
1/2 cup fat-free milk
1/3 cup frozen whole-kernel corn, thawed

To prepare soup, heat oil in a large Dutch oven over medium heat. Add onion, cloves, garlic, and bay leaves; cook 10 minutes. Add water, broth, and tomatoes; bring to a boil. Add sweet potato and beans; cook for 10 minutes. Stir in corn, zucchini, parsley, and red pepper; bring to a boil. Reduce heat, and simmer 5 minutes. Discard bay leaves.

To prepare dumplings, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (flour through salt) in a bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add milk and corn; stir just until moist.

Bring soup to a boil. Drop dumpling dough by rounded tablespoonfuls into the vegetable mixture to form 8 dumplings. Cover, reduce heat, and cook over medium-low heat 10 minutes or until dumplings are done (do not boil).


Yield: 8 servings (serving size: 1 1/2 cups soup and 1 dumpling)

CALORIES 271 (16% from fat); FAT 4.9g (sat 1.3g,mono 1.9g,poly 0.7g); IRON 2.8mg; CHOLESTEROL 4mg; CALCIUM 148mg; CARBOHYDRATE 50.9g; SODIUM 767mg; PROTEIN 11g; FIBER 7.5g

Cooking Light, OCTOBER 2001

Thou Shell Eat Beans (Beans and Pasta)

1 c. diced green peppers
1/2 c. chopped onion
2 cloves garlic minced
1 tsp dried oregano
1/2 tsp each ground cumin and crushed red pepper flakes
1 15oz can tomato sauce (or 2 8oz)
1 can black beans, drained and rinsed
8 oz uncooked medium sized shell shaped pasta
1/2 c. shredded cheese

Saute vegetables and spices until soft. Add tomato sauce and beans. Bring to a boil and reduce heat to med low. Cover and simmer 5 min. Cook pasta, drain and add to sauce and mix well. Serve w/ cheese.

5 servings = 295 cal (without cheese)
4 servings = 370 cal ( '' '' )

Southwestern Chicken Soup

4 cups chicken broth
1 16oz can refried beans
1 15oz can black beans
2 tsp. Taco seasoning
1-2 cans Rotel diced tomatoes w/ green chiles
1 cup Frozen corn
1-2 cupscooked shredded chicken 
Fresh Cilantro (optional)



Add all ingredients together and let simmer for at least an hour..

Southwest Pinto Bean Burgers

1/2 cup diced onion
1/2 cup dry breadcrumbs
1/4 cup chopped cilantro
2 tablespoons minced seeded jalapeño pepper
2 tablespoons reduced-fat sour cream
1 teaspoon hot pepper sauce
1/2 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1 large egg
1 (15-ounce) can pinto beans, drained
1 (8 3/4-ounce) can no salt-added whole-kernel corn, drained

Chipotle Mayonnaise:
1/4 cup low-fat mayonnaise
1 teaspoon canned minced chipotle chile in adobo sauce

Remaining ingredients:
1 tablespoon canola oil
4 (1 1/2-ounce) whole wheat hamburger buns, toasted
4 romaine lettuce leaves

To prepare burgers, combine the first 10 ingredients in a large bowl. Add pinto beans and corn; partially mash with a fork. Divide bean mixture into 4 equal portions, shaping each portion into a 3 1/2-inch patty, and refrigerate for 10 minutes.

To prepare chipotle mayonnaise, combine mayonnaise and 1 teaspoon chipotle in a small bowl; set aside.

Heat canola oil in a large nonstick skillet over medium-high heat. Add patties to pan, and cook 4 minutes on each side or until thoroughly heated. Place patties on bottom halves of buns; top each patty with 1 tablespoon mayonnaise, 1 lettuce leaf, and top half of bun.


Yield: 4 servings

CALORIES 411 (23% from fat); FAT 10.7g (sat 1.9g,mono 3.2g,poly 3.2g); PROTEIN 15.2g

Refried Bean Soup

2 tsp. olive oil
1 cup onions, chopped
1 cup green peppers, chopped
2 tsp garlic, minced
1/4 tsp cumin
14 1/2 oz can fat-free chicken broth
15 1/2 oz can black beans, drained
14 1/2 oz can mexican recipe stewed tomatoes
15 1/2 oz can pinto beans, drained
16 oz can fat-free refried beans

Heat oil; add onions and peppers; cook until tender.
Add remaining ingredients.
Cover and cook 15 minutes.
1 cup has 2 POINTS.

Robin's variations for a little more flavor:
2 jalapenos, chopped (add with onions and peppers)
replace stewed tomatoes with a can of mexican rotel
fresh basil and oregano

5 servings 265 cal each

Red Lentil and Vegetable Soup

1 T olive oil
4 med carrots chopped
1 small onion chopped
1 tsp cumin
1 can diced tomatoes
1 can broth
1 c. dried red lentils
1 bag (5 oz) baby spinach
2 c. water
1/4 tsp salt
1/8 tsp pepper

Heat oil on med until hot. Add carrots and onion and cook 6-8 min or until lightly browned and tender. Stir in cumin and cook 1 min. Add tomatoes, broth, lentils, water, salt and pepper. Cover and heat to boiling on high. Reduce heat to low and simmer, covered, 10 min or until lentils are tender. Stir in spinach.

4 servings, 265 cal, 16g protein, 5g fat, 13g fiber

Garden Minestrone

2 teaspoons olive oil
1 cup chopped onion
2 teaspoons chopped fresh oregano
4 garlic cloves, minced
3 cups chopped yellow squash
3 cups chopped zucchini
1 cup chopped carrot
1 cup fresh corn kernels (about 2 ears)
4 cups chopped tomato, divided
3 (14-ounce) cans fat-free, less-sodium chicken broth, divided
1/2 cup uncooked ditalini pasta (very short tube-shaped macaroni)
1 (15.5-ounce) can Great Northern beans, rinsed and drained
1 (6-ounce) package fresh baby spinach
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 cup (4 ounces) grated Asiago cheese
Coarsely ground black pepper (optional)

Heat oil in a Dutch oven over medium-high heat. Add onion to pan; sauté 3 minutes or until softened. Add oregano and garlic; sauté 1 minute. Stir in squash, zucchini, carrot, and corn; sauté 5 minutes or until vegetables are tender. Remove from heat.

Place 3 cups tomato and 1 can broth in a blender; process until smooth. Add tomato mixture to pan; return pan to heat. Stir in remaining 1 cup tomato and remaining 2 cans broth; bring mixture to a boil. Reduce heat, and simmer 20 minutes.

Add pasta and beans to pan; cook 10 minutes or until pasta is tender, stirring occasionally. Remove from heat. Stir in spinach, salt, and 1/2 teaspoon pepper. Ladle soup into individual bowls; top with cheese. Garnish with coarsely ground black pepper, if desired.


Yield: 8 servings (serving size: 1 1/2 cups soup and 2 tablespoons cheese)

CALORIES 217 (25% from fat); FAT 6.1g (sat 2.7g,mono 2g,poly 0.6g); PROTEIN 12.6g
CookingLight

Pumpkin Black Bean Soup

1 1/2 cups drained diced canned tomatoes
2 (15-ounce) cans black beans, drained and rinsed
1 teaspoon olive oil
Cooking spray
1 1/2 cups finely chopped onion
1 teaspoon ground cumin
3 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
2 tablespoons sherry vinegar
1/2 teaspoon freshly ground black pepper
1 (15-ounce) can pumpkin
2 tablespoons dry sherry
1 cup (4 ounces) crumbled queso fresco
1/2 cup sliced green onions
Pumpkinseed kernels (optional)

Place tomatoes and beans in a food processor; process until about half the beans are smooth. Set aside.

Heat oil in a Dutch oven coated with cooking spray over medium-high heat. Add onion to pan; sauté 5 minutes or until lightly browned. Add cumin and garlic; sauté 1 minute. Add bean mixture, broth, and next 3 ingredients (through pumpkin); bring to a boil. Cover, reduce heat, and simmer for 20 minutes. Stir in sherry. Ladle about 1 cup soup into each of 6 bowls; sprinkle each serving with about 2 tablespoons queso fresco and about 1 tablespoon green onions. Garnish with pumpkinseed kernels, if desired.


Yield: 6 servings

CALORIES 175 (16% from fat); FAT 3.1g (sat 1.2g,mono 1.1g,poly 0.2g); PROTEIN 10g

All American Chili

6 ounces hot turkey Italian sausage
2 cups chopped onion
1 cup chopped green bell pepper
8 garlic cloves, minced
1 pound ground sirloin
1 jalapeño pepper, chopped
2 tablespoons chili powder
2 tablespoons brown sugar
1 tablespoon ground cumin
3 tablespoons tomato paste
1 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
2 bay leaves
1 1/4 cups Merlot or other fruity red wine
2 (28-ounce) cans whole tomatoes, undrained and coarsely chopped
2 (15-ounce) cans kidney beans, drained
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese

Heat a large Dutch oven over medium-high heat. Remove casings from sausage. Add sausage, onion, and the next 4 ingredients (onion through jalapeño) to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble.

Add chili powder and the next 7 ingredients (chili powder through bay leaves), and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.

Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with cheddar cheese.

Note: Like most chilis, this version tastes even better the next day.


Yield: 8 servings (serving size: 1 1/4 cups chili and 1 tablespoon cheese)

CALORIES 375 (29% from fat); FAT 12g (sat 4.6g,mono 4.1g,poly 1.1g); PROTEIN 28.9g