Black Bean Dip

About 1 1/2 cups

Active Time: 10 minutes

Total Time: 10 minutes

Ingredients

• 1 19-ounce or 15-ounce can black beans, rinsed
• 1/2 cup prepared salsa, hot or mild
• 2 tablespoons fresh lime juice
• 2 tablespoons chopped fresh cilantro
• 1/4 teaspoon ground cumin
• Salt & freshly ground pepper, to taste

Preparation

1. Combine black beans, salsa, lime juice, cilantro and cumin in a food processor. Process until smooth. Season with salt and pepper.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

Nutrition

Per tablespoon: 17 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 1 g protein; 1 g fiber; 53 mg sodium; 2 mg potassium.

source: http://www.eatingwell.com

Black Bean Soup

A friend gave me this recipe to try. I made it tonight and it's yummy! I had a side of cornbread.

(Panera Bread) Black Bean Soup
Ingredients:Servings: 4-6

* 1 onion, finely chopped
* 2 garlic cloves, minced
* 2 celery ribs, finely chopped
* 1/4 large red bell pepper, finely chopped
* 2 small chicken bouillon cubes
* 1 -1 1/2 cup boiling water
* 2 (15 ounce) cans black beans, undrained
* 1/2 teaspoon salt
* 1/2 teaspoon cumin
* 1/2 lemon, juice of
* 1 1/2 tablespoons cornstarch

Directions:Prep Time: 5 mins
Total Time: 25 mins


1. In a pot, combine the first six ingredients; simmer for 10 minutes.
2. Add half a can of beans, salt and cumin; cook for 5 minutes.
3. Puree soup (I use an immersion blender which makes it easy to do it right in the pot).
4. Add the rest of the beans to the soup.
5. Combine the cornstarch with 1 1/2 tablespoons of water.
6. Add the lemon and the cornstarch to the soup; cook until thickened.

Nutrition Facts(Panera Bread) Black Bean Soup Serving Size: 1 (189 g)
Servings Per Recipe: 6

Amount Per Serving % Daily ValueCalories 241.1Calories from Fat 11 70%Total Fat 1.2 g 1%Saturated Fat 0.3 g 1%Monounsaturated Fat 0.2g 1%Polyunsaturated Fat 0.5 g 2%Trans Fat 0.0 g 0%Cholesterol 0.2 mg 0%Sodium 683.1 mg 28%Potassium 682.7 mg 19%Magnesium 117.1 mg 4%Total Carbohydrate 44.6 g 14%Dietary Fiber 14.3 g 57%Sugars 2.4 g 9%Protein 14.6 g 29%

Mini Chocolate-Chip Cookies

PointsPlus™ Value: 1
Servings: 48
Preparation Time: 10 min
Cooking Time: 20 min
Level of Difficulty: Easy

Go ahead and grab a few of these bite-size cookies. They might be little, but they pack a big chocolate punch.

Ingredients

	2 Tbsp butter, softened
	2 tsp canola oil
	1/2 cup(s) packed brown sugar, dark-variety
	1 tsp vanilla extract
	1/8 tsp table salt
	1 large egg white(s)
	3/4 cup(s) all-purpose flour
	1/4 tsp baking soda
	3 oz semi-sweet chocolate chips, about 1/2 cup

Instructions

• Preheat oven to 375ºF.
  
  
• In a medium bowl, cream together butter, oil and sugar. Add vanilla, salt and egg white; mix thoroughly to combine.
  
  
• In a small bowl, mix together flour and baking soda; stir into batter. Add chocolate chips to batter; stir to distribute evenly throughout.
  
  
• Drop 48 half-teaspoons of dough onto one or two large nonstick baking sheets, leaving a small amount of space between each cookie. Bake cookies until golden around edges, about 4 to 6 minutes; cool on a wire rack. Yields 1 cookie per serving.

**I didn't have chocolate chips in the house so I used raisins and they turned out yummy!**

source: www.weightwatchers.com

Baked Honey-Mustard Chicken Bites

PointsPlus™ Value: 1
Servings: 24
Preparation Time: 10 min
Cooking Time: 20 min
Level of Difficulty: Easy

Just dunk and pop them into your mouth. Go sweet with our honey mustard dip or make it spicy by adding hot red pepper sauce.

Ingredients
8 oz refrigerated bread stick dough
1 pound(s) skinless chicken thigh(s), cut into 24 equal-size pieces
1/4 cup(s) honey mustard,

Dipping Sauce
3 Tbsp honey mustard
1 1/2 tsp low-sodium soy sauce
2 tsp chives, fresh, minced
Instructions

* Preheat oven to 375ºF. Line a baking sheet with parchment paper.

* Unroll dough and cut it into 24 strips; place strips horizontally in front of you. Top each strip with a piece of chicken and brush chicken with some mustard; roll dough around chicken (chicken will stick out on the ends).

* Place chicken bites on prepared baking sheet. Bake until dough is golden brown and chicken is cooked through, about 15 to 20 minutes. Let cool for 5 minutes before serving.

* Meanwhile, combine mustard and soy sauce in a small bowl; sprinkle with chives. Yields 1 chicken bite per serving.

source: www.weightwatchers.com

South African Corn and Tomato Soup

Course: soups
PointsPlus™ Value: 5
Servings: 8
Preparation Time: 10 min
Cooking Time: 32 min
Level of Difficulty: Easy

Corn, tomato and basil are a delicious trio in this lightened-up version of a traditional South African recipe. Use fresh corn when in season.

Ingredients
1 Tbsp unsalted butter
1 cup(s) onion(s), chopped
2 tsp kosher salt, divided
2 large tomato(es), beefsteak, ripe, cored, coarsely chopped
3 cup(s) frozen corn kernels, or fresh corn kernels from 4 cobs
14 3/4 oz canned cream-style white corn
12 oz fat-free evaporated milk
3 cup(s) canned chicken broth
1/4 tsp black pepper
1/2 cup(s) basil, fresh, cut into ribbons*
Instructions

* In a large saucepan over medium-low heat, melt butter. Add onions and 1 teaspoon salt; cook, stirring frequently, until onions are extremely soft, about 10 minutes.

* Stir in tomatoes; cook for 5 minutes more.

* Add both types of corn, milk, broth, remaining teaspoon salt and pepper; simmer for 15 minutes so flavors can combine. Top each serving with basil. Yields about 1 1/4 cups soup and 1 tablespoon basil per serving.

source: www.weightwatchers.com

Baked Ziti

PointsPlus™ Value: 7
Servings: 12
Preparation Time: 10 min
Cooking Time: 40 min
Level of Difficulty: Easy

Here’s a tasty, healthy version of the Italian classic. For more robust flavor, add crushed fennel seeds. For a meaty version, add lean ground beef to the sauce.*

Ingredients
3 spray(s) cooking spray
1 pound(s) uncooked pasta, rigatoni or penne
3/4 pound(s) part-skim ricotta cheese
1/4 tsp crushed red pepper flakes, or more to taste
1/4 cup(s) grated Parmesan cheese, divided
4 cup(s) marinara sauce, store-bought, divided**
1/2 pound(s) shredded part-skim mozzarella cheeses
1/4 cup(s) basil, cut into ribbons, for garnish***
Instructions

* Preheat oven to 350ºF. Coat bottom and sides of a lasagna pan with cooking spray.

* Cook pasta according to package directions; rinse with cool water and drain.

* While pasta is cooking, in a medium bowl, combine ricotta cheese, red pepper flakes, 3 tablespoons Parmesan cheese and 1/3 cup marinara sauce.

* To assemble ziti, spoon 1/2 cup sauce on bottom of prepared pan; top with half of pasta in an even layer. Evenly spread pasta with ricotta mixture; cover with half of remaining sauce. Top with remaining pasta and spoon remaining sauce over top; sprinkle with mozzarella and remaining tablespoon Parmesan. Bake until cheese melts and is browned, about 20 to 30 minutes. Allow ziti to sit for 10 to 15 minutes before slicing into 12 pieces. Yields 1 piece per serving.

source: www.weightwatchers.com

Pumpkin Bread Puddin'

Ingredients

• 1 egg
• 3 egg yolks
• 1 1/2 cups whole milk
• 2/3 cup sugar
• 3/4 cup canned pumpkin puree
• 1 teaspoon vanilla extract
• 1/8 teaspoon salt
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 3 1/2 cups white bread cubes
• 3/8 cup miniature chocolate chips
• 2 tablespoons brown sugar

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease 6 large custard cups.
2. Whisk together the egg and egg yolks in a large bowl. Add the milk, sugar, pumpkin puree, vanilla extract, salt, cinnamon, nutmeg, and cloves; whisk into a smooth batter. Add the bread cubes and toss gently to dampen. Set aside for 15 minutes.
3. Pour the batter evenly into the prepared cups. Sprinkle chocolate chips and brown sugar over each portion. Arrange the custard cups in a shallow baking pan. Pour hot water into the baking pan to halfway up the sides of the custard cups.
4. Bake in preheated oven until pudding is golden brown and puffy, about 40 minutes; transfer to cooling rack for 10 minutes.

**I doubled the recipe. Instead of using custard cups, I poured all ingredients in a greased 9x13 pan and baked for about 45 min. Add some vanilla ice cream and it was unbelievably delicious.**

from: http://allrecipes.com

Pumpking Chocolate Chip cookies

2 c. flour
1 c. old fashioned oats
1 tsp baking soda
1 tsp cinnamon
1 egg, slightly beaten
1 cup pumpkin (NOT PUMPKIN PIE FILLING, just PLAIN OL PUMPKIN!!)
1/2 tsp salt
1 c. butter/margarine (softened)
1/2 c. packed brown sugar
1/2 c. white sugar
1 tsp vanilla
1 c. (or more ) chocolate chips
Preheat oven to 350 degrees and lightly grease a baking sheet or two.
Combine dry ingredients, then alternate mixing dry and pumpkin. Separately, cream butter and gradually add sugars and then egg and vanilla. Mix all ingred together and form cookies!

Bake 20-25 mins, or til cooked through. YUM.

Chicken-Orzo Soup

Yield: 4 servings (serving size: about 1 1/2 cups)

Ingredients

• 1 (32-ounce) container fat-free, less-sodium chicken broth, divided
• 1/2 cup uncooked orzo
• 2 teaspoons olive oil
• 2/3 cup coarsely chopped carrot
• 1/2 cup coarsely chopped celery
• 1/2 cup chopped onion
• 3/4 pound skinless, boneless chicken breasts, cut into 1/2-inch cubes
• 1 1/4 cups water
• 3 fresh parsley sprigs
• 1 fresh thyme sprig
• 4 cups fresh baby spinach
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Preparation

1. Bring 1 3/4 cups broth to a boil in a medium saucepan. Add orzo; cook 10 minutes or until done. Drain.

2. While orzo cooks, heat a large saucepan over medium heat. Add oil to pan; swirl to coat. Add carrot, celery, onion, and chicken; cook 3 minutes, stirring constantly. Stir in remaining 2 1/4 cups broth, 1 1/4 cups water, parsley, and thyme; bring to a boil. Reduce heat; cover and simmer 10 minutes or until vegetables are tender. Discard herb sprigs. Add orzo, spinach, juice, salt, and pepper; simmer 1 minute.

from: cookinglight.com

30 Days of Burgers

Jim and I made a challenge for ourself as we were eating another yummy burger today for dinner. In the next 30 days we'll be creating 30 varieties of burgers. I decide to make a blog about it. Here's the link if you'd like to follow it: http://30daysofburgers.blogspot.com/

Mango Nut bread

Mango Nut Bread
Gina's Weight Watcher Recipes
Servings: 16 slices • Serving Size: 1/2 inch slice • Points: 2.5 ww pts
Calories: 125.1 • Fat: 3.9 g • Protein: 2.6 g • Carb: 21.0 g • Fiber: 1.6 g

• 1 cup mango purée (about 2 ripe mangos)
• 1 cup all purpose flour
• 1 cup unbleached whole wheat flour
• 1/2 cup sugar
• 1 tsp baking soda
• 1/4 tsp cinnamon
• 1/2 tsp salt
• 1/4 cup chopped walnuts
• 1/4 cup coconut flakes
• 1 large egg, beaten
• 2 tbsp melted butter or margarine

Preheat oven to 325°. Puree mango in a blender until smooth.

Combine flour, sugar, baking soda, cinnamon and salt in a large bowl. Mix well. Add nuts and coconut and mix to combine. In a medium bowl, mix eggs, melted butter and puréed mango. Add to the flour mixture and stir until just blended. Pour batter into a large 9x5 inch loaf pan and bake at 325° for 45-55 minutes, or until a toothpick inserted in the center comes out clean. Cool for about 10 minutes. Remove loaf from pan and let it cool before slicing.

source: http://www.skinnytaste.com/

Flaxseed, wheat, and bran muffins

High fiber, healthy breakfast muffin

INGREDIENTS
1 C.flaxseed ground
1 C whole wheat flour
1 C. Oat Bran
1 C. Brown sugar
2 tsp. Baking soda
1 tsp Baking Powder
1/2 tsp salt
2 tbsp. Cinnamon
1 1/2 C. shredded Carrots
2-3 Apples, cored and chopped up or shredded
1/2 C. Chopped nuts (optional)
1/2 c. Raisins (optional)
3/4 C. 2 % milk
2 Eggs, beaten
1 tsp. Vanilla

DIRECTIONS
Mix flour, flaxseed, bran, sugar and dry ingredients together. Shred carrots and apples and add these along with optional raisins and nuts to dry ingredients. Mix well. Stir together milk eggs and vanilla and stir this into batter until well moistened. Fill cupcake papers until 3.4 full and bake at 350* for 20 to 25 minutes.
Makes 24 med muffins.
( freeze them in ziplock bag, then just pull one out each morning and will be ready to eat 20 minutes later on the way to work! )

Number of Servings: 24

Yogurt-Bran Muffins

Yogurt and berries stir up into best bran muffins.

Prep Time:10 min Start to Finish:30 min Makes:12 muffins

1 cup Fiber One® original bran cereal 2 egg whites or 1 egg, slightly beaten 1/4 cup vegetable oil 2 containers (6 oz each) Yoplait® Original 99% Fat Free French vanilla yogurt 1 1/2 cups Gold Medal® all-purpose flour 1/3 cup packed brown sugar 1 1/4 teaspoons baking soda 1/2 teaspoon salt 1/2 cup fresh raspberries or blueberries

1. Heat oven to 400°F. Place paper baking cup in each of 12 regular-size muffin cups, or grease bottom of each muffin cup with shortening. Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor). 2. In medium bowl, stir together egg whites, oil and yogurt. Add cereal, flour, brown sugar, baking soda and salt; stir just until dry ingredients are moistened. Gently stir in berries. Divide batter evenly among muffin cups, filling each 3/4 full. 3. Bake 18 to 20 minutes or until golden brown. Immediately remove from pan. High Altitude (3500-6500 ft): Decrease baking soda to 1 teaspoon. source: fiberone.com

Wonderful Stuffed Potatoes

Baked potatoes stuffed with seasoned cottage cheese are a lavish low-fat, low-cholesterol, low-sodium treat.

INGREDIENTS

• 4 medium baking potatoes



• 3/4 cup low-fat (1%) cottage cheese



• 1/4 cup 1% milk



• 2 tablespoons soft margarine



• 1 teaspoon dill weed



• 3/4 teaspoon herb seasoning



• 4-6 drops hot pepper sauce



• 2 teaspoon grated parmesan cheese

DIRECTIONS
1. Prick potatoes with fork. Bake at 425º F for 60 minutes or until fork is easily inserted.



2. Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl.



3. Mix in by hand remaining ingredients except parmesan cheese. Spoon mixture into potato shells.



4. Sprinkle each top with 1/4 teaspoon parmesan cheese.



5. Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.



Yield: 8 servings--Serving Size: 1/2 potato each

from:Sparkpeople

Deceptively Delicious Chicken Nuggets (With Veggie Puree)

Ingredients

• 1 cup whole wheat breadcrumbs (or panko)
• 1/2 cup flax seed meal
• 1 tablespoon grated parmesan cheese
• 1/2 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 cup broccoli or spinach or sweet potato or beet, puree
• 1 large egg, lightly beaten
• 1 lb boneless skinless chicken breast or chicken tenders, rinsed, dried and cut into small chunks
• 1/2 teaspoon salt
• nonstick cooking spray
• 1 tablespoon olive oil

Directions

1. 1

   In a bowl, combine the breadcrumbs, flaxseed meal, Parmesan, paprika, garlic and onion powder on the paper or foil and mix well with your fingers.

2. 2

   In a shallow bowl, mix the vegetable puree and egg with a fork and set the bowl next to the breadcrumb mixture.

3. 3

   Sprinkle the chicken chunks with the salt. Dip the chunks into the egg mixture and then toss them in the breadcrumbs until completely coated.

4. 4

   Coat a large nonstick skillet with cooking spray and set over medium-high heat. When the skillet is hot, add the oil.

5. 5

   Place the chicken nuggets in the skillet in a single layer, being careful not to crowd the pan, and cook until crisp and golden on one side, 3 to 4 minutes.

6. 6

   Turn and cook until the chicken is cooked through, golden brown and crisp all over, 4 to 5 minutes longer. (Cut through a piece to check that it's cooked through.) Serve warm.

source: Deceptively Delicious by Jessica Seinfeld

chocolate Peanut butter Frozen Cookies

1/4 cup fat-free skim milk
2 Tbsp unsweetened cocoa, powder
2 Tbsp sugar
1/4 cup chunky peanut butter
1 cup uncooked old fashioned oats
2 tsp canola oil

Mix milk, cocoa powder and sugar in a small saucepan over low heat.


Bring to boil, then remove from heat. Add peanut butter and stir into mix until melted.


Stir in oatmeal and oil.


Drop 16 spoonfuls onto a baking sheet lined with wax paper. Freeze for at least four hours; they are better the day after you make them. Yields one cookie per serving.

1 pt per cookie

Pancakes Without the Griddle

1 can (29 oz) pear halves packed in juice, drained and chopped
3/4 cup quick-cooking oats
1 cup nonfat milk
1/2 cup fat-free liquid egg substitute
2 Tbsp vanilla extract
1/4 cup sugar
1 tsp grated lemon peel
1/2 cup raspberries
1/4 tsp ground cinnamon

Preheat oven to 350°F. Coat a deep 9" pie plate with cooking spray. Spread pears in an even layer in the dish.

Place oats in a blender. Cover and process on high 1 minute, or until finely chopped. Add milk, egg substitute, vanilla extract, sugar, and lemon peel. Process until well blended, stopping occasionally to scrape down the sides of the blender.

Gently ladle batter over pears. Sprinkle with raspberries and cinnamon. Bake 45 to 50 minutes, or until puffed and cooked through.

Makes 6 servings

Per serving: 233 calories, 4 g protein, 52 g carbohydrate, 1 g fat, 1 mg cholesterol, 6 g fiber, 36 mg sodium

By the way…
Top it with nonfat frozen raspberry yogurt and enjoy it as a dessert.

found in a voalpoint email

Black Bean Chicken

2 cans black beans
16 oz jar salsa
1/2 cup brown rice (uncooked)
1 lb chicken breast

Directions
Place frozen chicken breasts in slow cooker.
Pour beans, rice and salsa over chicken.
Cook low 8-10 hours and serve.


Number of Servings: 6

Southwestern Chicken and White Bean Soup

Prep: 2 minutes; Cook: 13 minutes

Prep Time: 2 minutes
Cook Time: 13 minutes
Yield: 6 servings (serving size: 1 cup)

Ingredients

• 2 cups shredded cooked chicken breast
• 1 tablespoon 40%-less-sodium taco seasoning (such as Old El Paso)
• Cooking spray
• 2 (14-ounce) cans fat-free, less-sodium chicken broth
• 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
• 1/2 cup green salsa
• Light sour cream (optional)
• Chopped fresh cilantro (optional)

Preparation

1. Combine chicken and taco seasoning; toss well to coat. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken; sauté 2 minutes or until chicken is lightly browned. Add broth, scraping pan to loosen browned bits.

2. Place beans in a small bowl; mash until only a few whole beans remain. Add beans and salsa to pan, stirring well. Bring to a boil. Reduce heat; simmer 10 minutes or until slightly thick. Serve with sour cream and cilantro, if desired.

Nutritional Information

Calories:

134 (19% from fat)

Fat:

3g (sat 0.5g,mono 0.6g,poly 0.5g)

Protein:

18g

Carbohydrate:

8.5g

Fiber:

1.8g

Cholesterol:

40mg

Iron:

1.1mg

Sodium:

623mg

Calcium:

22mg

from: cookinglight.com

Corn Chowder

Corn Chowder

Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.

INGREDIENTS

• 1 tablespoon olive oil



• 2 tablespoons finely diced celery



• 2 tablespoons finely diced onion



• 2 tablespoons finely diced green pepper



• 1 package frozen whole kernel corn (10 oz.)



• 1 cup peeled, diced, 1/2" raw potatoes



• 2 tablespoons chopped fresh parsley



• 1 cup water



• 1/4 teaspoon salt



• black pepper to taste



• 1/4 teaspoon paprika



• 2 tablespoons flour



• 2 cups low-fat (1%) or skim milk



• 1/4 cup fresh parsley, minced

DIRECTIONS
1. Heat oil in medium saucepan.



2. Add celery, onion, and green pepper and saute for 2 minutes.



3. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender.



4. Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously.



5. Add gradually to cooked vegetables and add remaining milk.



6. Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley.



Yield: 4 servings--Serving Size: 1 cup

from: sparkpeople.com