Black Bean Salad
Black Bean Salad
Salad can be eaten with main meals or as the main course
½ (8-ounce) can drained black beans
1 (15-ounce) can drained whole kernel corn
4 chopped green onions
½ chopped green bell pepper
3 diced tomatoes
½ avocado peeled, pitted and diced
½ (2-ounce) jar pimentos
2 tbsp. lemon juice
3 ounces fat-free Italian salad dressing
¼ tsp. garlic salt
Combine Italian dressing, black beans, green onions, corn, bell pepper, avocado, pimento, tomatoes, and lemon juice in a bowl. Add and toss pepper, salt and garlic. Store in Tupperware and refrigerate. Offers up three delicious servings
Salsa Chicken Burrito Filling
Salsa Chicken Burrito Filling
Chicken simmered with tomato sauce, salsa and seasonings. A great standard burrito filling.
Serves 4 servings
Prep time: 5 minutes
Cook time: 30 minutes
Total time: 35 minutes
Calories: 104.81
Calories from Fat: N/A
Total Fat: 1.05 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 9.36 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 14.47 g
Vitamin A: N/A
Vitamin C: N/A
Ingredients
2 skinless, boneless chicken breast halves
1 (4 ounce) can tomato sauce
0.25 cup salsa
1 (1.25 ounce) package taco seasoning mix
1 teaspoon ground cumin
2 cloves garlic, minced
1 teaspoon chili powder
hot sauce to taste
Directions
1. Place chicken breasts and tomato sauce in a medium saucepan over medium high heat. Bring to a boil, then add the salsa, seasoning, cumin, garlic and chili powder. Let simmer for 15 minutes.
2. With a fork, start pulling the chicken meat apart into thin strings. Keep cooking pulled chicken meat and sauce, covered, for another 5 to 10 minutes. Add hot sauce to taste and stir together
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Chicken and Pepper Sandwich Recipe
Chicken and Pepper Sandwich Recipe |
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4 small (4 ounce) boneless, skinless chicken breasts
1 teaspoon olive oil
1 medium red and green bell pepper, seeded and sliced
1 medium onion, thinly sliced
2 cloves garlic, minced
4 small French rolls, split and toasted
Salt and pepper to taste
Heat oil in a large nonstick skillet over medium heat. Add bell peppers, onion and garlic and saute for 5 minutes. Reduce heat to low and cook about 10 minutes or until soft. Salt and pepper to taste.
Grill chicken over medium flame for 6-8 minutes per side or until chicken is no longer pink in the center. Place chicken on rolls and top with peppers.
Makes 4 Servings
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Chicken Wrap Recipe
Chicken Wrap Recipe |
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2 medium tomatoes, seeded and chopped
1 (4 ounce) can diced green chilies
2 green onions, sliced
1 tablespoon chopped fresh cilantro
1 teaspoon olive oil
2 boneless, skinless chicken breasts cut into 1-inch pieces
2 tablespoons water
2 teaspoon dried minced onion*
1 teaspoon chili powder*
1/2 teaspoon crushed red pepper flakes*
1/4 teaspoon dried oregano*
1/2 teaspoon dried minced garlic*
1/2 teaspoon ground cumin*
4 large fat-free flour tortillas
*These seasonings replace 1 packet of taco seasoning mix.
In large bowl combine tomatoes, chilies, green onions and cilantro and set aside. Heat oil in a large nonstick skillet until hot. Add chicken and brown for about 2 minutes. Add water and seasonings and continue to cook until chicken is no longer pink. Add tomato mixture and continue cooking over medium heat until liquid is absorbed. Place 1/4 of filling into the center of each tortilla and fold the bottom and sides over the filling.
Makes 4 Servings |
Honey Mustard Chicken Sandwich Recipe
Honey Mustard Chicken Sandwich Recipe |
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1/4 cup Dijon mustard
2 tablespoons honey
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1/8 teaspoon ground cayenne pepper
4 boneless, skinless chicken breasts (approx. 4 ounces each)
4 OROWEAT® Cracked Wheat Buns
4 slices tomato
4 leaves Romaine lettuce
Combine mustard, honey, oregano, garlic powder, cayenne pepper and mix well. Add enough water to thin the sauce if needed. Brush honey mustard sauce on chicken, cover and refrigerate for at least one hour. Heat barbecue to medium heat. Grill chicken for 5-6 minutes on each side, occasionally brushing with remaining marinade. Discard unused marinade. Serve on buns with lettuce and tomato.
Makes 4 Servings |
The Ultimate Tortilla Roll-Up
The Ultimate Tortilla Roll-Up
Makes One
flour tortilla -- *health food stores have a sprouted wheat tortilla that is delicious
1/2 ounce low-fat cream cheese -- you can use less
1 ounce chicken breast without skin -- tuna, or whatever you have on hand
2 slices tomato, chopped
1 romaine lettuce leaf, shredded
1 green onion, minced fine (optional)
1 teaspoon vinaigrette -- whatever you have on hand
Lay tortilla flat and spread cream cheese all over. In a small bowl, toss lettuce, tomato and optional green onion with vinaigrette. Set aside.
Lay chicken out evenly over cream cheese. Spread lettuce mixture evenly on top of the chicken.
Roll up like you would a sleeping bag and secure with a toothpick or just place on a plate, seam side down. If this is for a lunch box, wrap securely with plastic wrap.
Per serving: 373 Calories (kcal); 11g Total Fat; (26% calories from fat); 16g Protein; 4g Dietary Fiber; 54g Carbohydrate; 21mg Cholesterol; 483mg Sodium
Tortilla Bean Pinwheels
TORTILLA BEAN PINWHEELS
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1 cup |
cooked kidney beans |
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2 tsp. |
molasses |
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1 tsp. |
chili powder |
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1 tsp. |
Dijon mustard |
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Pinch |
freshly ground black pepper |
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3 |
8-inch (20 cm) tortillas |
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½ cup |
light cream cheese |
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4 |
green onions, thinly sliced |
1. In a small bowl or food processor, mash together or process beans, molasses, chili powder, mustard and pepper until smooth.
2. Spread each tortilla with one-third of the
cream cheese. Spread bean mixture over cheese. Sprinkle with green onions.
3. Roll up each tortilla, jelly-roll fashion, to
make a log. Trim thin ends from each roll. Wrap snugly in plastic wrap or waxed paper. Refrigerate for at least 3 hours or up to 24 hours.
4. At serving time, cut into slices about ½ inch (1 cm) thick.
Makes 9 servings, 36 pinwheels.
