Cheesy Beans and Salsa

The Before. 

This recipe was one of the very first recipes I ever came up with on my own, back in college. It served as a filling snack late at night while doing homework if I made just a little bit, or as a quick meal in a hurry. It satisfied a craving for Mexican food, but was significantly healthier than eating out. I've added Kidney beans to the original recipe, but the rest is from the good old apartment days.

• 3/4 can reduced sodium black beans, drained and rinsed
• 3/4 can reduced sodium kidney beans, drained and rinsed
• 2 large handfuls reduced fat shredded Mexican cheese
• 1 handful onion, chopped
• 1 handful green pepper, chopped
• 3-4 heaping spoonfuls salsa

Combine all ingredients in a microwave safe bowl. Make sure to stir enough to ensure some of the cheese is towards the bottom and middle. Add a pinch more to the top, if you would like. 

Microwave for about a minute and a half, stopping to stir about every 30-40 seconds.

Summer Berry Salad

• strawberries, sliced (about 3-4 per salad)
• raspberries, cut in half (about 4-5 per salad)
• baby spinach leaves (about 2 handfuls per salad)
• sliced almonds (about a handful per salad)

For the vinaigrette:

It's easier to make enough for a few salads at once. If you're like me and make enough food to last a few meals throughout the week, let any leftover vinaigrette sit in a sealed container in the fridge until you're ready to use it.

• 2 handfuls fresh basil leaves, stems removed
• 1 tbsp honey
• 2 tbsp lime juice
• 1 tbsp EVOO

Bring a skillet to medium-low heat. Add the almonds and toast until golden brown, shaking the pan occasionally so they don't burn. It doesn't take long for them to turn color; they should be done when you're done assembling the rest of the salad.

Place the spinach on a plate, then add the berries.

Toss everything for the vinaigrette in a blender. Give about 3 quick pulses to combine all the ingredients and to break up the basil. 

Add the almonds to the salad and top with the vinaigrette. 

The original recipe also included crumbled goat cheese in the salad. I, unfortunately, forgot about the goat cheese in my fridge until I was nearly done with this post, though I fully intend to add some in to my lunch leftovers this week. Feel free to add some to your salads as well!

Adapted from myrecipes.com

Sausage and Veggie Skillet

• 3-4 baby reds, depending on their size, coarsely chopped
• EVOO
• garlic powder
• salt
• 3 Italian turkey sausage links, chopped
• 2 handfuls onion, chopped
• 3 cloves garlic, finely chopped
• 1 yellow pepper, coarsely chopped
• 1 red pepper, coarsely chopped
• small handful salsa mix herbs (parsley, cilantro, chives) chopped
• 1 zuchinni, chopped
• 1 shallot, chopped

Add EVOO one turn of the pan to a large, deep skillet. Add the potatoes and season with garlic powder and salt. Cover and cook until it starts to sizzle. Reduce the heat to a simmer and cook for another 20 minutes, shaking occasionally to prevent burning. Remove from heat, but keep covered, for another 5 minutes. Set potatoes aside in a separate dish, making sure to keep as much of the EVOO in the pan as possible.

Bring the heat back up a little and add the sausage to the pan and cook until it starts to brown, but not fully cooked. You may want to flip them once to ensure even cooking. Add the veggies and sautee until they are crisp-tender, stirring occasionally. Give another shake or two of the garlic powder. Add the chopped herbs and stir to combine. Let simmer for a few moments. Add the potatoes, and stir again. Turn off the heat and let sit for another 3-4 minutes.

adapted from skinnytaste.com

Superfood Salad

• 2/3 cup dry quinoa
• 2 handfuls onion, chopped
• 1 orange, peeled and segmented
• 1 avocado, chopped
• 1 can reduced-sodium black beans, drained and rinsed
• 1 plastic tub raspberries
• 1 cup frozen corn, thawed
• salt
• 2 large handfuls precooked shrimp, deveined and shelled
• 1/4 cup lemon juice
• 3 cloves garlic, finely chopped
• pinch of sugar
• 2 tbsp EVOO

Bring a small pot of salted water to a boil. Cook quinoa according to package directions, about 15 minutes. When it has finished cooking, let cool, about 20 minutes.

While quinoa is cooking, combine onion, orange, avocado, beans and corn in a large bowl.

Combine lemon juice, garlic, sugar, salt and EVOO in a small bowl. Whisk together to thoroughly combine. 

Once the quinoa has cooled, add to the fruit/veggie mixture. Stir to thoroughly combine; the quinoa should be covering all the fruit and veggies. Add in the raspberries and give another quick stir. Pour the lemon vinaigrette over the mixture and toss to combine. Top with the shrimp.

Adapted from iowagirleats.com

Tangy Greek Pasta Salad

• 2 containers plain Greek yogurt (about 12 oz)
• 1 tbsp lemon juice
• 2 tbsp EVOO
• dill weed
• 2 cloves garlic, finely chopped
• salt
• 1 box whole grain pasta (I combined leftover spirals and penne)
• 3 spoonfuls Kalamata olives, chopped
• 1 cucumber, coarsely chopped
• 2 handfuls sun-dried tomatoes, chopped
• 1 jar artichoke hearts, drained and chopped
• 1 plastic container feta cheese

Bring a salted pot of water to a boil. Add the pasta and cook according to package directions, about 10 minutes.

While the pasta is cooking, whisk together first six ingredients until thoroughly combined. Let chill in the fridge for about 20 minutes minutes.

When the pasta is fully cooked, drain and rinse with cool water. Add the yogurt mixture to the pasta and stir to combine until all the pasta is evenly covered. Add the remaining veggies and combine. Add the feta cheese and give a final stir. Let chill another half hour before serving.

Adapted from myrecipes.com

Greek Quesadilla

Amounts good for one quesadilla. Easily can be altered to serve more than one.

• 2 carb balance tortillas
• 2 handfuls shredded part skim mozzarella cheese
• 1 small handful feta cheese
• 1 handful spinach leaves
• 2-3 Kalamata olives
• 1 small hanful onions, chopped
• dried oregano
• 2 spoonfuls sun-dried tomato and olive oil bruschetta
• EVOO spray

The bruschetta works well two ways. It can either be used as a nice spread at the bottom of the quesadilla or dolloped on top of the other ingredients at the end. I made one each way and both worked fine.

After the bruschetta base/or as the first ingredient, evenly spread out a layer of the mozzarella on the first tortilla. Add the feta, olives, onions and spinach. If you dollop the bruschetta, add that now. Sprinkle with the oregano. Add a little more mozzarella.

Like my other quesadilla recipes, I used my sandwich maker for the one, so cooking times will vary depending on cooking method. Spray each side of the sandwich maker with the EVOO spray. Add the loaded tortilla. Top with the second, close the lid and cook for about 3 minutes per side.

Adapted from acouplecooks.com 

Cheesy Quinoa and Veggies

• 1 cup quinoa
• 2 cups fat free chicken broth
• EVOO
• 1 handful frozen corn
• 2 handfuls frozen broccoli 
• 2 handfuls red pepper, coarsely chopped
• 2 handfuls onion, chopped
• 2 cloves garlic, finely chopped
• 3 handfuls shredded reduced fat Mexican cheese
• salt
• seasoning salt, I prefer Curt's or Lawry's

Bring chicken broth to a boil in a medium pot. Add the quinoa and prepare according to box directions, about 12 minutes.

While the quinoa is cooking, heat a large skillet on medium heat. Add the EVOO, about 1-2 turns of the pan. Lightly sautee the veggies, starting with the frozen ones first. Season with the salt and seasoning salt and stir to combine. Reduce heat to a simmer.

When the quinoa is fully cooked, add to the veggie skillet. Give another stir. Slowly add the cheese, one handful at a time, and stirring after each addition. The heat of the mixture will quickly melt the cheese.

Veggie and Quinoa Salad

• 1 3/4 cup fat free chicken broth
• 3/4 cup quinoa
• EVOO
• 2 cloves garlic, finely chopped
• 1/2 a large zucchini, coarsely chopped
• 2 cups frozen corn
• 2 handfuls green onions, chopped
• salt
• 1 tomato, coarsely chopped
• feta cheese crumbles, about 3/4 of a plastic tub
• 2 handfuls fresh basil, chopped
• zest of one lemon
• 2 tbsp lemon juice (from the lemon you just zested)
• 1 1/2 tbsp honey
• 1 clove garlic, finely chopped
• salt

Bring chicken broth to a boil. Add quinoa, cover and reduce heat to medium-low. Cook until all the broth is tender, about 15-20 minutes. Fluff the quinoa a little with a fork and let cool for a few minutes.

While the quinoa is cooking, combine the last five ingredients in a small bowl. Whisk and set aside.

Heat a large skillet on medium heat. Add EVOO, about one turn of the pan. Add garlic and saute. Add zucchini, corn and onion. Cook until the veggies are just starting to get tender. Add the cooked quinoa and half the vinaigrette. Stir and cook another minute or two. Add remaining vinaigrette, feta, tomato and basil. Give another stir or two to make sure all ingredients are combined.

Let cool a few minutes before serving. Can also be chilled and served as a cool dish.

Adapted from iowagirleats.com  

Chicken and Salsa Skillet

Like last week, I couldn't help snapping a pic before I added the pasta

• whole grain spiral pasta (about 1/2 a box)
• 3 large handfuls frozen, precooked chicken breast strips
• 1 large jar medium salsa
• 1 1/2 cups frozen corn
• 1 large handful onion, chopped
• 1 handful green onion, chopped
• 1 clove garlic, finely chopped
• 1/2 red pepper, coarsely chopped
• 1/4 can reduced sodium black beans, drained and rinsed
• cumin (about 2 shakes)
• chili powder (about 2 shakes)
• garlic powder (about 2 shakes)
• salt
• 2 small handfuls reduced fat shredded Mexican cheese
• EVOO

Bring a lightly salted pot of water to a boil. Prepare the pasta according to package directions, cooking about 9-10 minutes.

While the pasta is cooking, heat a large skillet on medium heat. Add EVOO, about one turn of the pan.

Add the chicken strips and cook until thawed. Reduce heat to medium-low.

Add the corn, onions, peppers and garlic. Season with salt, garlic powder, chili powder and cumin. Stir to combine and cook for another two to three minutes. Reduce the heat to low and add the salsa, beans and cooked pasta. Give another quick stir to combine all the ingredients. The pasta should be covered with the salsa and veggie mixture. Let simmer for a few more minutes. Top with the shredded cheese. If you want, you can let it   sit to let the cheese melt. If you're impatient like me, though, it will melt just by sitting in a bowl while you eat it.

White Bean Salad

Dressing:

• 1/4 cup lemon juice
• 2 tbsp EVOO
• 6 leaves fresh basil, chopped
• 1 clove garlic, finely chopped
• 1 tsp dijon mustard
• salt

Salad:

• 1 can cannelli beans, drained and rinsed
• 3 handfuls grape tomatoes, chopped in half
• 1/4 onion, chopped

In a medium sized bowl, whisk together the dressing ingredients. Slowly add in the salad ingredients, one ingredient at a time. Add the beans last; they will probably need to be added in three increments to ensure equal coverage. After each ingredient, cover the bowl and toss to coat with the dressing.

Adapted from livlifetoo.blogspot.com

Cold Pasta Salad

I normally don't add in-between pics, but these veggies are just too pretty to ignore

• Whole grain rotini, about 1/2 a box
• 3-4 large handfuls grape tomatoes, chopped in half
• 1 zucchini, coarsely chopped
• 1/2 green bell pepper, coarsely chopped
• 1/2 small onion, chopped
• 1/4 cup reduced fat mayo
• 2 tbsp red wine vinegar
• 2 heaping tbsp plain Greek yogurt
• 2 tsp dijon mustard
• 1/4 tsp dried oregano
• 1/4 tsp garlic powder
• salt

Bring a pot of salted water to a boil. Cook the pasta according to package directions, about 10 minutes.


While the pasta is cooking, chop the veggies. Combine veggies and remaining ingredients.

When the pasta is finished, drain and rinse with cold water. Add to the veggie mixture. Stir to thoroughly combine.

Adapted from skinnytaste.com

Turkey Wrap-Ups

• Flavored wrap or tortilla (I used jalapeno cheddar)
• small handful cucumber, finely chopped
• small handful onion, finely chopped
• 2 wedges Laughing Cow cheese (I used garlic and herb but all their flavors are great)
• 4-5 slices of turkey lunch meat

Combine the cheese, cucumber and onion. You may want to let the cheese wedges sit out a little to soften them up. 

Spread the cheese and veggie mixture evenly across the wrap. Add the turkey slices over the cheese. The edges might overlap, depending on the size and/or kind of turkey you have.

Roll the wrap up. Cut in half.

Adapted from rachaelraymag.com

Stuffed Peppers

• 3/4 lb extra lean ground beef
• 1 clove garlic, minced
• 1/4 onion, chopped
• 1 tsp garlic powder
• 1 tsp ground cumin
• salt
• 3 large bell peppers
• 1 cup fat free chicken broth
• 1/2 cup no salt added tomato sauce
• 3/4 cup dry quinoa
• 1 1/2 handfuls shredded reduced fat cheese

Preheat the oven to 350.

Prepare the quinoa according to package directions. It should take about 15 minutes.

Heat a skillet with EVOO (about one turn of the pan) on medium heat. Add the garlic and onions and sautee for about two minutes. Add the beef and season with garlic powder, salt and cumin. Brown the meat and cook through.

Add the tomato sauce and half the chicken broth to the meat. Stir to combine and let simmer for a few minutes. Add the quinoa and give a quick stir.

While the quinoa and beef are cooking, cut the peppers in half and scoop out the guts.

When the beef/quinoa mixture is combined, spoon into the pepper halves. Spray a baking dish with cooking spray and add the peppers so that none are touching. Pour the remaining chicken broth in the bottom of the dish.

Cover tightly with aluminum foil and bake 30 minutes. When the peppers have finished cooking, sprinkle the cheese over the beef mixture, about one healthy pinch per pepper.

Adapted from skinnytaste.com.

Chicken Taco Salad

Dressing: 

• 6 oz plain Greek yogurt
• 2 spoonfuls green chiles
• 1 tsp ground cumin
• 1 tsp chili powder
• 2 tbsp lime juice
• salt

Salad:

• 3 handfuls precooked chicken strips
• 3 handfuls chopped romaine lettuce
• 1 handful cherry tomatoes, chopped in half
• 2 handfuls onion, chopped
• 1 cup frozen corn, thawed

Combine all the ingredients in the dressing and set aside.

Combine all the ingredients for the salad. Add the dressing to the salad and toss to combine evenly.

Adapted from http://nutmegnotebook.com.

Zucchini Cakes

• 2 small zucchini
• 1/4 cup shredded Parmesan cheese
• 2/3 cup Panko bread crumbs
• shake of nutmeg
• 1/4 tsp paprika
• 2 cloves garlic, finely chopped
• 1 full egg
• 1 egg white
• salt
• EVOO

Grate the zucchini into a bowl. After grating, place in paper towels to squeeze the excess moisture out.

Combine the next eight ingredients. Add the grated zucchini. Mix until thoroughly combined. 

Heat a skillet on medium heat. Pour in EVOO, about one turn of the pan.

Form the zucchini mixture into even patties. Place in the skillet and cook about 3-4 minutes per side. Each side should be nice and golden.

Adapted from lifesambrosia.com.

Tuna Pita Pockets

• 2 large handfuls green beans, ends trimmed and chopped into 1 inch pieces
• 1 pouch tuna packed in water
• half a plastic tub of cherry tomatoes, chopped in half
• 1 handful pitted kalamata olives, chopped
• 2 handfuls Vidalia onions
• 1 tbsp lemon juice
• 1 tbsp sundried tomato EVOO
• 2 handfuls mixed greens
• 2 8-grain pita pockets

Bring a salted pot of water to a boil. Cook green beans about 4 minutes, or until crisp-tender. Drain and rinse with cold water.

Combine beans with the remainder of the ingredients, minus the pita pockets. 

Fill the pockets with the tuna-veggie mixture.

Adapted from the Better Homes and Gardens 300 Calorie edition.

English Muffin Pizzas

• 2 multi-grain English muffins
• pizza sauce
• Italian seasoning
• part skim shredded mozzarella cheese
• 3 kalamata olives, sliced
• 6 pieces turkey pepperoni
• small handful chopped onion
• small handful chopped green pepper

Spoon the pizza sauce onto each English muffin side, spreading out evenly. Add Italian seasoning to each, about a shake per side. 

Assemble the rest of the ingredients as you would a regular pizza.

Bake at 350 for 10-12 minutes, or until the cheese is melted.

Salmon with Roasted Tomatoes and Shallots

• 3 frozen salmon fillets
• 1 plastic tub grape tomatoes
• 1 1/2 shallots (or 3 individual sections), finely chopped
• 4 cloves garlic, finely chopped
• 2 tsp dried oregano
• salt
• 2 tbsp sundried tomato EVOO

Thaw salmon fillets. Pat dry with paper towel.

Preheat oven to 400.

While salmon is thawing and the oven is preheating, coat a baking dish with cooking spray. In a small bowl, combine the shallots, garlic, oregano, and EVOO. After a few quick stirs, add the tomatoes. Pour into the baking dish, spreading out evenly.

Roast mixture, uncovered, for 15 minutes. Sprinkle the salmon with a little salt and add, skin down, to the mixture and roast for another 15 minutes, or until fish flakes easily with a fork.

Adapted from Better Home and Gardens Low Calorie edition.

Pizza Scramble

This recipe, adapted from one my parents made at their restaurant, is a super easy way to spice up the same old eggs and is great for both breakfast for dinner.

• 1 full egg
• 2 egg whites
• 4-5 turkey pepperoni
• small handful onions, chopped
• small handful bell peppers, chopped
• small handful mushrooms, chopped
• your favorite seasoning (I use Curt's or Lawry's)
• small handful shredded part skim mozzarella
• cooking spray
• pizza sauce

Whisk together the eggs and seasoning until fully combined.

Bring a burner to medium heat. Spray a medium skillet with cooking spray. Add the veggies and pepperoni and cook until the veggies get a little brown and soften. Take the pan off the heat for a moment and turn down the heat. Give another spray of the cooking spray.

Add the eggs and scramble until desired consistency. When the eggs are just about done, add the mozzarella. Keep it on the heat until the cheese starts to melt. 

Serve with pizza sauce

Dill Tilapia and Veggies

• 1/4 cup dry white wine (if you have such a thing as left over wine, freeze it for casseroles)
• 2 tbsp lime juice
• 1 1/2 tbsp EVOO
• 1/2 garlic cloves, minced
• salt
• 1/2 tsp dried dill weed
• 1 large yellow squash, cut into julienne strips
• 1 large handful baby carrots, finely chopped
• 1 small red bell pepper, cut into julienne strips
• 3 frozen tilapia fillets

Wisk together the wine, lime juice, EVOO, garlic, 1/2 of the dill weed, and a healthy shake of the salt. Set aside.

Turn on a George Foreman grill (cooking times will vary with actual grill).

Season the tilapia with salt and the remaining dill weed. Spray with cooking/EVOO spray. Grill (with the lid closed) about 4-5 minutes, or until the fish is evenly white and flakes easily with a fork.

While the fish is cooking, combine the vinaigrette mixture and the veggies. Let stand a few minutes, until the fish has cooled a little.

Serve together.

Adapted from Pampered Chef's Grill It Quick!