Lentil Soup with Lime Juice

Lentil Soup with Lime Juice

Prep time: 10 minutes
Cooking time: 1 hour
Makes: 9 cups
Serving Size 3/4 cup

Ingredients

1 Tablespoon vegetable oil
1 medium onion, chopped
1 pound dried lentils, washed and picked over
8 cups cold water
1 teaspoon salt
1⁄2 teaspoon each black pepper and ground cumin
1 teaspoon dried thyme or oregano
3 bay leaves
1 can (4 ounces) mild green chilies, drained and chopped
1 red bell pepper, cored, seeded, and finely chopped
1 carrot, peeled and finely chopped
1⁄3 cup fresh lime juice or to taste (or 1 tablespoon lemon juice)

Directions

1. In a large saucepan, sauté the onion in vegetable oil over medium high heat (350 degrees in an electric skillet).
2. Add lentils, water, salt, pepper, cumin, thyme or oregano and bay leaves. Bring to a boil. Lower the heat to medium low (250 degrees in an electric skillet). Cover and simmer for 30 minutes, stirring occasionally.
3. Add the green chilies, red bell pepper and carrots. Simmer 15 more minutes or until the lentils are very soft.
4. Before serving, remove and discard the bay leaves and stir in the lime juice. Serve hot.
5. Refrigerate leftovers within 2 hours.

Notes

• Try topping soup with a dollop of sour cream and chopped tomatoes.
• This soup is also good if a potato, another carrot, and celery are added.
• Eliminate the chilies and cumin if you do not want the Mexican flavors.
• Freeze extra lime juice to use later

White Chicken Chili

White Chicken Chili

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 Tablespoon oil
1 pound boneless, skinless chicken breasts, cut bite-sized
1 onion, chopped
1 1⁄2 teaspoons garlic powder or 6 cloves garlic
2 cans (15.5 ounces each) white beans, rinsed and drained
1 can (14.5 ounces) chicken broth (see Notes)
2 cans (4 ounces each) chopped mild green chilies
1 teaspoon ground cumin
1 teaspoon dried oregano leaves
1⁄2 teaspoon pepper
1⁄4 teaspoon cayenne pepper
1 cup (8 ounces) nonfat sour cream
1⁄2 cup non-fat or 1% milk

Directions

1. Heat oil in a large saucepan; sauté the chicken, onion and garlic powder until chicken is no longer pink.
2. Add the beans, broth, chilies and seasonings. 
3. Bring to a boil. Reduce heat; simmer uncovered, for 30 minutes. 
4. Remove from the heat; stir in sour cream and milk.
5. Refrigerate leftovers within 2 hours. 

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• Use turkey instead of chicken. 
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Cheesy Polenta Pie

Cheesy Polenta Pie

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

FILLING
1⁄2 pound lean ground beef (15% fat)
1⁄2 medium onion, chopped (about 1/2 cup)
1 can (15.5 ounces) kidney beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes with juice
1 1⁄2 cups corn (canned and drained, frozen, or fresh cooked)
1 Tablespoon chili powder
1⁄2 teaspoon cumin powder
1 teaspoon garlic powder or 4 cloves of garlic
1⁄2 teaspoon oregano
1⁄2 teaspoon salt
1⁄2 teaspoon pepper

TOPPING
1 cup yellow cornmeal
1 teaspoon salt
1 teaspoon sugar
1 teaspoon chili powder
2 1⁄2 cups water
1 cup grated cheddar cheese

Directions

1. Brown meat and onion in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
2. Add beans, tomatoes, corn, 1 tablespoon chili powder, cumin, garlic powder, oregano, salt, and pepper.
3. Reduce heat to low (250 degrees in an electric skillet), cover, and heat thoroughly.
4. As chili heats, mix cornmeal, salt, sugar, and 1 teaspoon chili powder with water in a small saucepan.
5. Cook over medium heat, stirring constantly until thickened, about 2 minutes. Add cheddar and mix well.
6. Spread cornmeal mixture over chili mixture.
7. Cover and cook over low heat, with lid slightly ajar, until topping is set, about 10 minutes.
8. Refrigerate leftovers within 2 hours.

Notes

• Substitute 1-2 tablespoons taco seasoning mix for the last 6 Ingredients in the filling.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
• One large ear of corn makes about 1 cup of cut corn.

Mexican Black Bean Soup

Mexican Black Bean Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

1 Tablespoon vegetable oil
1 small onion chopped (about 1 cup)
4 cloves garlic, minced or 1 teaspoon garlic powder
1 can (15 ounces) diced tomatoes
4 cups black beans, about 2 cans (15 ounces) cooked or canned (with liquid)
2 potatoes, peeled and diced
4 cups water
1⁄2 cup fresh cilantro, chopped
1 Tablespoon cumin
1⁄3 cup lime juice or juice from 1 lime
hot sauce to taste

Directions

1. Heat oil in a large pot over medium-high heat. Sauté the onion for 2 minutes. Add the garlic and tomatoes and cook for 2 minutes. Stir often.
2. Add the beans, potatoes and water. Bring to a boil; then reduce to medium-low heat. Cover and cook for 20 minutes.
3. Add the cilantro, cumin, lime juice and hot pepper sauce, if desired. Stir and cook for 10 minutes. Serve hot.
4. Refrigerate leftovers within 2 hours.

Notes

• Try topping soup with non-fat sour cream, chopped cilantro and baked tortilla chips.
• Freeze extra lime juice to use later.

Vegetarian Chili

Vegetarian Chili

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

2 teaspoons vegetable oil
2 cloves garlic, minced or 1/2 teaspoon garlic powder
1 medium onion, chopped
1 green bell pepper, chopped
2 cups fresh mushrooms, sliced
1 cup corn, frozen or canned and drained
1 can (15.5 ounce) pinto beans, drained and rinsed
1 can (8 ounce) tomato sauce
1 can (14.5 ounce) stewed tomatoes
1⁄2 cup bulgur, uncooked
1⁄2 cup water
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon chili powder
1 cup cheddar cheese, grated (low fat)

Directions

1. Heat oil in large skillet over medium-high heat (350 degrees in an electric skillet).
2. Add garlic, onion, pepper, and mushrooms and saute until tender, 6-8 minutes.
3. Add remaining Ingredients except cheese.
4. Reduce heat to low, cover and cook until bulgur is soft, 10-15 minutes.
5. Sprinkle with grated cheese and serve.
6. Refrigerate leftovers within 2 hours.

Notes

• Use kidney or black beans instead of pinto beans.
• One large ear of corn makes about 1 cup of cut corn.
• Top with light sour cream.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Wontons

Wontons

Prep time: 30 minutes
Cooking time: 10 minutes
Makes: 36 wontons
Serving Size 6 wontons

Ingredients

1⁄4 cup finely chopped green onion
1⁄4 teaspoon salt
1⁄2 teaspoon sugar
1⁄4 teaspoon ground cumin
1⁄4 teaspoon ground ginger, or 1/2 teaspoon fresh grated ginger
1⁄8 teaspoon pepper
1 pinch of cinnamon
1 1⁄2 teaspoons cornstarch
1 1⁄2 teaspoons toasted sesame oil
1 cup cooked ground chicken
1 1⁄2 cups shredded cabbage
3⁄4 cup shredded carrot (about 1 to 2 medium carrots)
36 wonton wrappers
Water or egg white (for the edges of the wontons)

Directions

1. Combine spices, cornstarch, and oil in a large bowl.
2. Add cooked meat and vegetables. Mix well.
3. Place 1 tablespoon of mixture in the center of each wonton wrapper.
4. Brush wrapper edges with water or egg white.
5. Fold wrapper diagonally so corners line up, and press edges together to seal.
6. Bring the side two corners together over the pouch of filling and pinch to close.
7. Spray a steamer basket with nonstick spray. Add wontons so they do not touch. Cover and steam over simmering water for 6-7 minutes.
8. Refrigerate leftovers within 2 hours.

Notes

• Freeze prior to steaming for later use.
• Use crumbled tofu in place of meat for vegetarian wontons.

Brazilian Black Beans and Sausage

Brazilian Black Beans and Sausage

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

2 teaspoons oil
8 ounces low-fat polish kielbasa sausage, cut into small pieces
1 large onion, chopped
1 clove garlic, minced, or 1/4 teaspoon garlic powder
1 red bell pepper, chopped
1 teaspoon ground cumin
1 cup uncooked rice
1 can (15 ounces) black beans, drained and rinsed
2 cups water

1. Directions
2. Heat oil over medium-high heat (350 degrees in an electric skillet); sauté sausage and onion until onion is clear.
3. Add remaining Ingredients.
4. Bring to boil over high heat, reduce heat to low, cover, and simmer for 20 minutes.
5. Refrigerate leftovers within 2 hours.

Notes

• Add mushrooms or green bell peppers for variety.
• If you like spicy food, add some cayenne pepper or chili powder.
• Try brown rice and simmer for 10 more minutes.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Indian Lentils and Pasta

Indian Lentils and Pasta

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

3 cups water
2 cloves garlic finely chopped or 1/2 teaspoon garlic powder
1 can (15 ounces) diced tomatoes, with juice
1 large onion, chopped
1 Tablespoon vegetable oil
1⁄2 cup dry lentils, rinsed
1 teaspoon ground cumin
1 teaspoon turmeric
1⁄4 teaspoon red pepper flakes (optional)
1⁄2 cup orzo or tiny pasta
1⁄4 cup fresh cilantro, chopped

Directions

1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet). Add onion and garlic and cook 3 to 4 minutes.
2. Stir in water, diced tomatoes with juice, lentils, cumin, turmeric, and red pepper flakes, if desired.
3. Bring to a boil. Cover and reduce heat to low (250 degrees in an electric skillet). Simmer for 25 minutes.
4. Add pasta and cook uncovered until pasta is tender, about 10 minutes.
5. Sprinkle with cilantro and serve warm.
6. Refrigerate leftovers within 2 hours.

Notes

• Serve topped with light sour cream or plain non-fat yogurt.

Indian Vegetable and Rice Skillet Meal

Indian Vegetable and Rice Skillet Meal

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

2 teaspoons vegetable oil
1 onion, chopped
1 teaspoon ginger, fresh or 1/2 teaspoon ground
1⁄2 teaspoon turmeric
1⁄2 teaspoon ground cumin
2 cups mixed vegetables, chopped (try cauliflower, peppers, carrots or peas)
1 large baking potato, peeled and diced
1 cup white rice, uncooked
1⁄2 teaspoon salt (optional)
2 1⁄2 cups water
1 can (15.5 ounces) kidney beans, drained and rinsed

Directions

1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet).
2. Add onion, ginger, turmeric, and cumin, and stir while cooking for 1 minute.
3. Add remaining Ingredients. Bring to a boil, cover, and reduce heat.
4. Simmer 20-25 minutes. Serve hot.
5. Refrigerate leftovers within 2 hours.

Notes

• For a flavor boost, cook ½ cup raisins or diced apples with the vegetables.
• Try using brown rice instead of white, and increase the simmering time to 45 minutes.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Chicken and Black Bean Salsa Burritos

Chicken and Black Bean Salsa Burritos

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 4 burritos
Serving Size 1/2 burrito

Ingredients

1 can (15 ounces) black beans, drained and rinsed
2 green onions, chopped
1 Tablespoon lemon juice
1⁄4 teaspoon ground cumin
1⁄2 teaspoon salt, divided in half
4 boneless, skinless chicken breasts
1⁄4 teaspoon chili powder
1⁄4 teaspoon ground black pepper
1⁄2 cup pepper jack cheese, grated
4 (9 inch) flour tortillas

Directions

1. Preheat oven to 350 degrees.
2. Combine the beans, green onions, lemon juice, cumin, and 1/4 teaspoon of the salt in a small bowl.
3. Rub the chicken breasts with the chili powder, pepper and the remaining 1/4 teaspoon salt.
4. Cook the chicken in a skillet over medium-high heat (350 degrees in an electric skillet) for 5 minutes. Turn and cook until done, 4-5 minutes longer.
5. Let chicken cool; slice into strips or chunks.
6. Divide cheese evenly between tortillas. Top the cheese with equal amounts of chicken and black bean salsa mixture.
7. Roll up the burritos and wrap each one in foil.
8. Bake burritos until the cheese melts, about 15 minutes.
9. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lemon juice to use later.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans

Watermelon Salsa

Watermelon Salsa

Prep time: 15 minutes
Makes: 32 tablespoons
Serving Size 2 tablespoons

Ingredients

2 cups small cubes of watermelon
1⁄4 cup chopped green onions
1⁄4 cup red onion, finely chopped
1 Tablespoon rice vinegar
1 Tablespoon chopped cilantro
1⁄4 teaspoon ground cumin

Directions

1. In a medium bowl, mix all of the Ingredients.
2. Refrigerate leftovers within 2 hours.

Notes

• Serve salsa with burritos, tacos, fish or grilled meat.
• Try adding corn, chile peppers, or chopped avocado.
• If you do not have vinegar, try lemon or lime juice.

Spinach with Garbanzo Beans

Spinach with Garbanzo Beans

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 4 cups
Serving Size 3/4 cup

Ingredients

2 teaspoons olive or vegetable oil
2 cloves garlic, minced or 1/2 teaspoon garlic powder
1 cup chopped onion
1 package (10 ounces) frozen spinach, thawed and drained
1 can (15 ounces) garbanzo beans, drained and rinsed
1⁄2 teaspoon ground cumin
1⁄4 teaspoon salt

Directions

1. Add oil, garlic and onion to a large skillet. Cook over medium heat about 5 minutes or until onion becomes clear. If you use garlic powder, add it in step 2.
2. Add spinach, garbanzo beans, cumin and salt. Cook until heated through, mashing the beans slightly with a spoon. Serve warm.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve as a side dish or as a spread with French bread or pita chips.
• Add more garlic, if desired. 
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Baked Tortilla Chips

Baked Tortilla Chips 

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 16 chips
Serving Size 8 chips

Ingredients

2 whole grain corn tortillas (6 to 8 inches)
1⁄8 teaspoon salt (optional)
1⁄4 teaspoon oil (optional) or cooking spray (optional)
1⁄8 teaspoon seasoning (try garlic powder, onion powder, cumin, chili powder or a mixture) (optional)

Directions

1. Choose a baking temperature (between 375 and 450 degrees) and preheat oven.
2. Choose your version:
   Plain - Sprinkle with salt or other seasonings, if desired.
   Cooking spray – Spray lightly with cooking spray. Sprinkle with salt or other seasonings, if desired.
   Oil – Brush oil on one side of each tortilla. Sprinkle with salt or other seasonings, if desired.
3. Cut each tortilla into 8 wedges. Arrange in a single layer on a baking sheet.
4. Bake for 5 to 10 minutes depending on oven temperature.  Watch closely to avoid burning.

Refried Beans

Refried Beans

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 5 servings
Serving Size 1/4 cup

Ingredients

1 1⁄4 cups or 1 can (15 to 16 ounces) cooked beans (pinto or other type)
1 Tablespoon oil
2 Tablespoons chopped onion
1 clove minced garlic or 1/4 teaspoon garlic powder
1⁄4 teaspoon ground cumin (or try substituting 1/2 teaspoon chili powder)

Directions

1. Drain beans and reserve liquid. (Rinse canned beans to reduce sodium.)
2. Heat oil in a skillet. Add onion and garlic. Sauté until onion is soft.
3. Mash beans and cumin into onion mixture in skillet. Use a potato masher or back of a spoon.
4. Add reserved liquid or water (1 Tablespoon or more) until desired consistency is reached.
5. Cook and stir bean mixture on medium heat until heated through, 3 to 5 minutes.
6. Refrigerate leftovers within 2 hours.

Lemony Garbanzo Bean Dip

Lemony Garbanzo Bean Dip

Prep time: 5 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) garbanzo beans, drained and rinsed
1⁄2 cup low-fat sour cream
2 Tablespoons lemon juice
1 Tablespoon oil
1⁄2 teaspoon cumin
1 teaspoon hot sauce
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 Tablespoons or more cilantro, chopped

Directions

1. For a smooth dip, place all ingredients in a blender and blend until smooth. OR for a chunky dip, mash beans well with a fork or potato masher then stir in remaining ingredients.
2. Add additional liquid as needed for desired consistency.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Freeze extra lemon juice to use later.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Hummus (no tahini)

Hummus (no tahini)

Prep time: 5 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) garbanzo beans, drained and rinsed
2 Tablespoons lemon juice (fresh or bottled)
2 teaspoons vegetable oil
1⁄2 cup nonfat plain yogurt
1 clove garlic, or 1/4 teaspoon garlic powder
1⁄4 teaspoon black pepper
1⁄2 teaspoon ground cumin

Directions

1. Place all ingredients in a blender.
2. Blend to desired consistency (more time for smooth dip, less for a chunky dip).
3. If hummus seems too thick, add 2 teaspoons of water.
4. Refrigerate leftovers within 2 hours.

OR

1. Spread garbanzo beans on a large plate. Mash well with a fork until they are as smooth as you like.
2. Mix with other ingredients in a small bowl.
3. If hummus seems too thick, add 2 teaspoons of water.
4. Refrigerate leftovers within 2 hours.

Notes

• Change the flavor by adding chili powder, chopped cilantro or parsley, or hot sauce.
• Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
• Freeze exrta lemon juice to use later.
• Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.

Beet Dip

Beet Dip

Prep time: 10 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

2 cans (14 ounces each) beets, drained or 3 cups cooked fresh beets
1⁄4 cup lemon juice
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 teaspoons ground cumin
1⁄4 teaspoon each salt and pepper
2 Tablespoons sesame tahini (optional)

Directions

1. In a blender or food processor, combine beets, lemon juice, garlic, cumin, salt, pepper and tahini, if desired. Blend until smooth. For a thinner consistency, add 1 to 2 tablespoons water or beet juice.
2. Cover and refrigerate until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve with carrot, celery or jicama sticks.
• Make a chunky version if you don’t have a blender or food processor; mash beets with a potato masher or fork to desired consistency.  Add remaining ingredients and water or beet juice if needed.