CHOLE SAAG

I am really excited about this new recipe!  It is an Indian dish, and it is unlike anything I have ever had before.  Chole Saag is pronounced CHO-LAY SOG.  I will warn you that it does not look very appetizing (It resembles green spaghetti sauce!). Even reading the ingredients does not sound all that great, but give it a try--it will surprise you.  Everyone who has tried it so far has loved it.   This is a great vegetarian dish--creamy, flavorful, very satisfying and quite nutritious.  

Notes:

• Garam Masala is an Indian spice blend. Spice Islands makes a variey, so it can be found in most grocery stores. You might be able to find a less expensive version in an Indian market.
• This recipe calls for pureeing the sauce at the end.  For that reason, it is made in a stockpot or Dutch oven with high sides to prevent splashing. An immersion blender works best for pureeing, but you could (carefully) pour the sauce into a food processor in batches.  Alternatively, the sauce can be left chunky, in which case you may prefer to prepare it in a large skillet.
• The spinach does not have to be completely thawed--any remaining frozen chunks will dissolve quickly. There is no need to drain the spinach or pat it dry.
• Chole Saag is traditionally served over Basmati rice, but I loved it over a good brown rice, too.

1 tbls olive oil

1 large onion, chopped

2 large cloves garlic, minced

1 tbls fresh ginger, grated

1/2 tsp cumin

2 medium tomatoes, chopped coarsely

1 tsp garam masala

1/2 tsp turmeric

1/2 tsp ground coriander

1/4 tsp red pepper flakes

1 16-oz bag frozen spinach, thawed

2 cans garbanzo beans, rinsed and drained

1 6-oz container plain yogurt

Salt and pepper to taste

Cooked Basmati or brown rice (I love Tsuru Mai brown rice), approximately 3 cups 

Heat olive oil in stockpot over medium heat until shimmery. Add onion, and cook until translucent and tender, about 10 minutes.  Reduce heat if onion begins to brown.  Add garlic and ginger, and cook 1 minute.  Stir in cumin.  Cook until well incorporated and fragrant, about 2 minutes.  Add tomatoes, juice and all, and cook until tender, about 5 minutes.  Stir in garam masala, turmeric, coriander, and red pepper flakes.  Add the spinach, and cook, stirring occasionally 3-5 minutes, or until steamy.  Cover pot and reduce heat to low.  (If spinach is not completely thawed, raise lid after 5 minutes and crush any remaining chunks.) Simmer for 25 minutes, stirring occasionally.  Puree mixture with an immersion blender until somewhat smooth; sauce will not be completely smooth.  Mix in garbanzo beans and cook for 5 minutes more, stirring occasionally. Add yogurt, and blend well.  Cook 2-4 minutes, being careful not to allow sauce to boil.  Season with salt and pepper to taste, if desired.  Serve immediately over rice. 

Serves approximately 6. 

CARROT AND BLACK BEAN SOFT TACOS

I know...Again with the soft tacos?  Well, yes!  These soft tacos have a unique flavor that both vegetarians and non-vegetarians will love.  My son peeked inside his suspicious-looking tacos, wrinkled his nose, and asked accusingly, "What is in these?"  I was forced to confess: carrots and black beans.  I was met with an icy stare and "Really? Tacos with no meat."  It wasn't really a question. As I began to offer up an excuse for the lack of meat, he reluctantly took a bite.  He raised his eyebrows, regarded me with a look of astonishment, and said, "These are good."  
There you have it.  My Carrot and Black Bean Soft Tacos passed the I-Prefer-Junk-Food-Picky-Eater Test.  So give these a try--the carrots add a subtle sweetness to the savory and mildly spicy tacos.  They throw together quickly and are quite healthy and satisfying.


1 tbls olive oil
4 green onion, white and green parts, sliced thin
4 medium carrots, peeled and diced
2 cloves garlic, minced
1 tbls cumin
1/2 tsp garlic salt
1 can black beans, drained and rinsed
4 slices  Mrs. Renfro's  brand jalapeno peppers
1/2 cup chicken broth
1/2 cup Monterey Jack cheese, shredded
1/2 cup cilantro, chopped
Tortillas--Try Mission Artisan Tortillas Corn and Whole Wheat Blend variety


Heat olive oil in 2 quart saucepan until shimmering.  Add green onion, and cook 2 minutes.  Add diced carrots, and cook an additional 5 minutes, stirring occasionally.  Add minced garlic, and cook 1 minute more.  Sprinkle spices over carrot mixture and blend well.  Cook 2-4 minutes more, or until spices are fragrant and  carrots are tender.  
Add black beans, jalapenos, and chicken broth.  Simmer, stirring frequently, until liquid is absorbed, about 3 minutes.  Remove pan from heat and cover to keep warm.
Meanwhile, heat tortillas over medium heat until puffed and lightly browned.  Spoon about 1/4 cup veggie mixture onto each tortilla.  Top with cilantro and approximately 2 tbls Monterey Jack cheese.  Fold tortilla in half and serve immediately.


These were great served with a spinach and tomato salad and sliced fresh peaches sprinkled with a touch of cinnamon sugar.      

Serves 4

FRESH VEGGIE SOFT TACOS

These soft tacos make great use of delicious summer tomatoes and creamy avocados. They are quite yummy and equally healthy.
You can substitute flour tortillas, but corn tortillas have almost half the calories of the flour variety and almost double the fiber content. They also add a grainy texture and hearty flavor to the dish.
I have been loving one of these for lunch, accompanied by a nice, crunchy apple.  I am providing ingredients for just one serving, in case you want to do the same.  However, if you make this for a crowd, simply increase the ingredients.   
1 corn tortilla

1 thin slice Muenster cheese, torn into 4-5 pieces

Chopped tomato--about 1/4 cup

Chopped avocado--about 1/5 medium avocado

1 handful spinach, roughly chopped

Salt, optional

Allow griddle to warm over med-low heat.  Meanwhile, chop tomato, avocado, & spinach.  Place tortilla on griddle.  (You can heat the tortilla in a microwave, but I really like the flavor the tortilla acquires when cooked on the griddle.  It is less steamed, and it has a slightly grilled flavor.)  Heat the tortilla for 30 seconds to 1 minute, or until beginning to lightly brown on the underside.  The tortilla should "puff" up a bit.  Flip tortilla.  Arrange torn cheese slices on half of the tortilla.  Heat another 30 seconds to 1 minute, again until the tortilla is slightly browned.  Carefully remove tortilla from the griddle, being careful not to spill cheese.  The cheese will not be melted, but it will be soft and warm.  Immediately top tortillas with tomatoes and avocados.  Sprinkle with salt if desired.  Top with spinach.  The tortilla should be quite full at this point.  Fold tortilla in half, and enjoy!  

You will want a fork or spoon to scoop up the insides that spill out. This taco is messy, but worth it!

Approx 200 cals per taco

CHINESE CHICKEN LETTUCE WRAPS

Lettuce wraps make for a light and tasty summer dinner. Make sure to use lettuce that will hold the ingredients, such as Boston, or Bibb, lettuce.  The cool, crunchy lettuce complements the warm and slightly spicy chicken mixture.  
You can easily change this up by using different vegetables, or substitute shrimp or even egg for the chicken.  Or, make it totally vegetarian.  Next time I plan to add some broccoli slaw mix in with the other veggies.

Chicken Mix:
1 lb boneless, skinless chicken breasts, diced
1 tbls sherry
1 tbls water
2 tsp reduced-sodium soy sauce
1/4 tsp black pepper
2 tsp cornstarch
Mix all ingredients and pour over diced chicken.  Marinate at least 10 minutes.

Cooking Sauce:
21/2 tbls Hoisin sauce
2 tbls reduced-sodium soy sauce
2 tbls sherry
2 tbls water
1 tbls oyster sauce
1 tbls brown sugar
1/4 tsp red pepper flakes
1 tsp sesame oil
21/2 tsp cornstarch
Whisk all ingredients together in a small bowl.  Set aside.  
Veggie Mix:
2 tsp fresh ginger, minced
2 cloves garlic, minced
8 oz mushrooms, diced
2 green onion (both white and green parts), sliced thin
8 oz shredded carrots
1 (8 oz) can water chestnuts, drained and diced
Chop all ingredients and set aside.

Additional Ingredients:
2 tbls olive oil
1 head of lettuce, washed and leaves separated

Garnish:
2 tsp toasted sesame seeds
2 green onion, thinly sliced
Additional red pepper flakes, optional, for added heat

PROCESS:
Heat 1 tbls of the olive oil in large nonstick skillet or wok over medium-high heat until shimmery.  Saute chicken mix 3 to 4 minutes, until just done.  Remove chicken from skillet and set aside.  
Clean any residue from skillet (or use a different skillet).  Add remaining 1 tbls olive oil to skillet and heat over medium-high heat until shimmery.  Add ginger, garlic, and mushrooms.  Stir fry 2 minutes.  Add remaining veggie mix ingredients, and stir fry an additional 2 to 3 minutes.  
Return chicken to skillet.  Stir fry 1 minute.  Lower heat to medium-low and add cooking sauce. Cook until thickened and hot, 1 to 2 minutes more.  Season with salt and pepper if desired.

Spoon approximately 2 tbls chicken/veggie mix onto each lettuce leaf.  Sprinkle with desired garnishes.  
Wrap leaf around mixture and enjoy!

TABBOULEH

I made Tabbouleh for the first time tonight.  I have been meaning to try this dish for so long, and I am REALLY glad that I finally made time to do so. It is absolutely delicious, and the whole family loved it (even the "particular" ones!).  
Tabbouleh is a classic Middle Eastern salad made with fresh herbs, bulgur wheat, and tomatoes. There are variations in which 3 cups of parsley and very little grain is used, and some which do not include cucumber or cumin.  Experiment and see what you like best.  
Tabbouleh makes a wonderful, refreshing vegetarian main course, and it works equally well as a side dish. Try it alongside grilled chicken.  We tossed in some diced avocado for a nice, creamy addition.

1 cup bulgur wheat
1 1/2 cups boiling water
3 Roma tomatoes, diced
1 cucumber, peeled, seeded, and diced
5 green onion (both green and white parts), thinly sliced 
1 1/2 cups parsley, finely chopped
1/4 cup mint, finely chopped
1/4 cup lemon juice
1/4 cup olive oil
1 tsp ground cumin
Sea salt & freshly ground black pepper, to taste

Place bulgur wheat in large bowl.  Add boiling water, and cover with tight-fitting lid. Let sit for 15-20 minutes, until bulgur is tender and water is mostly absorbed.  Drain any excess liquid.  Allow to cool to room temperature.  Add tomatoes, cucumber, green onion, parsley, and mint.  Stir gently to combine.  Whisk olive oil, lemon juice, and cumin together until well-emulsified.  Stir the dressing into the salad and mix well.  Season with salt and pepper to taste.   
Chill for 1 hour or serve at room temperature. 

SKILLET POACHED HUEVOS RANCHEROS

This is a great recipe that is quick to throw together for a simple dinner, lunch, or even breakfast!  You can easily adjust the recipe to serve more or less.
This recipe is from Real Simple magazine.


1 16-oz jar salsa (2 cups)
1 15.5-oz can black beans, rinsed and drained
4 large eggs
2 scallions, sliced
1/4 cup fresh cilantro, chopped
4 small corn or flour tortillas
1/2 cup sour cream, optional


In a large skillet, combine the salsa and beans, and bring to a simmer.
Make 4 small wells in the bean mixture.  Crack an egg into each well.  Season with salt and pepper, to taste.  
Cover and cook over medium heat, 3 to 5 minutes for slightly runny yolks.
Sprinkle with scallions and cilantro.  Divide evenly among four plates, and serve with warm tortillas and sour cream, if desired.


Serves 4.

BAKED SWEET POTATO FRIES

This recipe is from Eileen.  Her family loved these Sweet Potato Fries served with brisket and oven-roasted broccoli, cauliflower, and garlic.

They sound incredibly easy and delicious.  I am going to make these soon--Thanks, Eileen!

3 large sweet potatoes 

2 tbls Olive oil

Salt and pepper to taste

2 tbls real maple syrup

Preheat oven to 450˚.  Sweet potatoes can be peeled or unpeeled.  In either case, be sure to dry them very well after rinsing, so that the oil and seasonings adhere and the fries do not turn out soggy. Cut into 1/2-inch thick slices, then chop each slice into 3-4 pieces lengthwise.  Toss gently with olive oil, coating fries well, and sprinkle with salt and pepper.  Place in a single layer on a baking sheet; do not crowd the slices.  Bake for 10-15 minutes. Turn sweet potato fries over, and drizzle maple syrup over all.  Bake for an additional 10 minutes, or until tender and golden brown.  Bake longer if you want them darker and crispier.

SWEET AND SPICY MUSHROOM STIR FRY

I found this recipe on Simply Recipes.  It's a great site that I recently discovered--check it out here.
If you like mushrooms, you're going to love this recipe!  I used about 20 ounces of mushrooms, and that was plenty.  I also stir-fried about 11/2 lbs of chicken breast and added that to the final assembly to turn this into a heartier main dish. 
I used sesame oil and 1/4 teaspoon of red pepper flakes.  Next time I will increase the red pepper flakes to increase the spicy quotient.
This was delicious served over Tsuru Mai brown rice and topped with the toasted sesame seeds.

Glaze:
1/4 cup chicken or vegetable stock
1 tablespoon honey
1 teaspoon soy sauce (use gluten-free soy sauce if cooking gluten-free)

Sauce:
1/2 cup chicken or vegetable stock
3 tablespoons soy sauce
1/4 cup honey
1 tablespoon rice vinegar
1 tablespoon shaoxing cooking wine or cooking sherry
1 tablespoon corn starch

Stir-Fry:
3 tablespoons sesame, grapeseed, or other high smoke-point oil
2 lbs mixed mushrooms (oyster, crimini, button, shitake, enoki, whathaveyou...), roughly chopped or quartered into bite-sized pieces
4 garlic cloves, sliced thinly
1 tablespoon grated ginger
2-5 dried red chilies, roughly chopped OR 1/4-1/2 teaspoon dried chili flakes
1 1/2 cups of snow peas or snap peas, de-stringed
8 green onions, chopped
Toasted sesame seeds (optional)

Assembly:
Make the glaze by whisking together the stock, honey, and soy sauce in a bowl and set aside.

Make the sauce by whisking together the stock, soy sauce, honey, rice vinegar, cooking wine or sherry, and the corn starch in a bowl and set that aside as well.

Place 1 tablespoon of oil in a large skillet or wok over high heat. When the oil is glistening and a bead of water evaporates in under a second, add the mushrooms and toss. Allow the mushrooms to cook for a few minutes until they start to give up their water (you'll see their water in the pan). When they do, add the glaze. Allow the glaze to boil off, stirring occasionally, about 5-6 minutes. When barely any liquid remains in the pan, take the mushrooms off the heat and set them aside in a bowl. There may be bits of sugar caramelized to the side of the pan, don't fret about it. Do not clean out the pan.

Reduce the heat to medium and add the remaining 2 tablespoons of oil. Add the garlic, ginger, and chilies, and cook until fragrant, about 30 seconds. Add the snow peas and green onions and toss for about 30 more seconds.

Increase heat to high. Add the sauce and allow the mixture to come to a boil. The sauce will thicken considerably. Add the mushrooms (and chicken, if using) back to the mixture and cook for about 20 more seconds. Remove from heat. Serve over rice and garnish with sesame seeds.

Serves 4

ROASTED BUTTERNUT SQUASH WITH MAPLE-CHIPOTLE GLAZE

This dish is based on a recipe that called for a pie pumpkin, but since those are only available in the Fall, I substituted butternut squash. I look forward to making it with pumpkin next Fall.

Chipotle peppers are dried and smoked jalapeno peppers.  They have a wonderful flavor, but be aware that these peppers have some serious heat!  You may wish to gradually add the chipotle peppers, adding more if you want to amp up the spicy-quotient.  I found a 7-oz can of the chipotle peppers in adobo sauce in the Hispanic foods section.  The excess peppers can be frozen.

If you like spicy-sweet, give this dish a try. It's a very different approach to roasted squash.


1 (2-lb) butternut squash
1/2 tbls butter
1/4 cup diced red onion
1-2 tbls chipotle peppers in adobo sauce, minced
3 tbls maple syrup
1/8 tsp sea salt
1/8 tsp curry powder

Preheat oven to 400˚.  Cut butternut squash in half lengthwise; scoop out and discard seeds.  Trim stem-end of squash.  Arrange squash in shallow baking dish, flesh-side up.  Lightly oil squash.  Bake 30 minutes.  

Meanwhile, make glaze:  In small saucepan, melt butter over medium heat.  Add onion.  Cook 5 minutes, stirring occasionally, until onion is tender.  Stir in chipotle sauce, maple syrup, salt, and curry powder.  Cook and stir until blended and heated through. 

After squash has roasted for 30 minutes, top with glaze.  Spoon maple-chipotle glaze into cavities of squash, and spread glaze over entire top surface of squash.  Reserve a bit of the glaze mixture for basting.  Return squash to oven, and roast an additional 20-30 minutes, basting with glaze once or twice.  Roasting is complete when squash is fork-tender throughout.

Serve as is for two large servings.  To serve four, slice each half in half again lengthwise. 

Serves 2-4

SWEET POTATO, CARROT, APPLE, AND RED LENTIL SOUP

Here's a really unique soup recipe that I happened upon recently on allrecipes.com.  I reduced the amount of butter but otherwise kept the recipe as is.  I especially like that this soup's sweetness is balanced with a bit of spiciness.  The recipe calls for pureeing the soup, and it was very good that way, but next time I think I will try leaving it chunky and more "stew-like" for a change of pace.  Either way, it's very healthy and very tasty!

1/2 tbls olive oil
1/2 tbls butter
1 medium yellow onion, diced
2 large sweet potatoes, peeled and chopped
3 large carrots, peeled and chopped
1 large apple, peeled, cored, and chopped
1/2 cup red lentils*
1/2 tsp fresh ginger, minced
1/2 tsp black pepper
1/2 tsp salt
1/2 tsp ground cumin
1/2 tsp chili powder
1/2 tsp paprika
4 cups vegetable broth (chicken broth may be substituted)
Plain yogurt for garnish (sour cream may be substituted)

Heat olive oil and butter in stockpot over medium-high heat until shimmering.  Add onion, sweet potatoes, carrot, and apple.  Reduce heat to medium.  Cook until onion is translucent, about 10 minutes, stirring occasionally. 
Stir in all remaining ingredients, except yogurt.  Bring mixture to a boil over high heat.  Reduce heat to medium-low, cover, and simmer until lentils and vegetables are tender, about 30 minutes.  
To Puree:
Working in batches, very carefully pour soup into blender, filling no more than halfway full.  Begin with a few quick pulses before moving to puree.
If you have an immersion blender (Mine looks like this, and I love it!), simply puree in the stockpot.
Once soup is pureed, bring back to a simmer.  Add water or milk to thin if desired.  Ladle soup into bowls, and garnish with a dollop of plain yogurt.

*If you shop at HyVee, red lentils can be found in the bulk bin section of the Health Market department.

TZATZIKI SALAD

This cucumber salad is simple, summery, and refreshingly delicious.  It couldn't be much easier, and it's super-healthy.  Cucumbers provide us with valuable antioxidant, anti-inflammatory, and anti-cancer benefits, and yogurt is high in protein and calcium. 
And don't forget: It tastes really good!

2 cucumbers, peeled and seeded
Plain yogurt, about 4 to 6 oz
1 teaspoon dried dill
Freshly ground black pepper, to taste
Garlic salt, to taste

Peel cucumbers.  Slice in half lengthwise, and scoop out seeds with a spoon.  Slice each half into 4 strips, and chop into 1/2" dice.  Place cucumber in medium bowl, and add remaining ingredients.  Serve immediately, or chill until ready to serve.

NOTE: You can also make this into a dip by combining the ingredients (add 2 tbls olive oil & 1 tbls vinegar, if you like) in a food processor or blender and serving as a dip for grilled meats, veggies, or pita bread.

SESAME GREEN BEANS

If you're a fan of sesame seeds, as I am, you will love this idea for serving fresh green beans.  It's simple and delicious--a great way to savor those summer green beans!

1/2 tbls olive oil
1 tbls sesame seeds
1 lb fresh green beans, washed and patted dry
1/4 cup low-sodium chicken broth
sea salt and freshly ground black pepper, to taste

Heat oil in a large skillet over medium heat.  When hot, add sesame seeds, stirring occasionally.  When seeds begin to darken (about 2 minutes), stir in green beans.  Stir-fry green beans until they turn bright green. 
Pour in chicken broth and cover.  Reduce heat to simmer.  Cook until beans are tender-crisp, 5 to 10 minutes.  Uncover & cook until liquid is absorbed.
Season with salt and pepper as desired, and serve immediately.

Serves 4
Per serving:
Cals: 64
Fat: 3.0g
Chol: 0
Sodium: 159mg
Carbs: 8.8g
Fiber: 4.2g
Sugars: 1.6g
Protein: 2.6g

CUCUMBER-AVOCADO TEA SANDWICH

This recipe is courtesy of Anna Marie's Tea Shop.  Those of us at the Pilates Tea last weekend absolutely loved this sandwich
(along with everything else!).  The avocados, cucumbers, and spinach combine wonderfully to create a light and delicious sandwich with a nice bit of crunch.  --Very simple and very tasty!   
You can easily reduce the ingredients to make just one sandwich.  I am going to try this on a hearty whole wheat bread, and I bet it will be just as yummy.
Check out all of the scrumptious recipes on Anna Marie's blog:
http://theterraceavenueinn.com/wordpress/?cat=5

1 (8-oz) package whipped cream cheese ◦1/2 teaspoon kosher salt
1/2 ground black pepper
8 slices white bread, crusts removed
1 cup fresh baby spinach, divided
1 English cucumber, peeled and thinly sliced, divided
2 avocados, peeled and thinly sliced, divided
1 cup alfalfa sprouts, divided

◦Garnish: cucumber slices and pea tendrils

In a small bowl, combine cream cheese, salt, and pepper. Spread about 1 tablespoon cream-cheese mixture onto 1 bread slice.
Layer spinach, cucumber, avocado, and alfalfa sprouts. Top with a second bread slice.
Cut each sandwich into 3 rectangles. Repeat with remaining
cream-cheese mixture, bread, and vegetables. Garnish with
cucumber slices and pea tendrils, if desired. Serve immediately.

SIMPLY DELICIOUS TOMATO BASIL SOUP

If you love tomato soup, you don't have to wait until the summer tomato harvest-This soup uses canned tomatoes.  This recipe is based on one by Cook's Illustrated, which uses bread instead of cream to thicken the soup.  You will need either a blender or an infusion blender (a fun kitchen tool!) to create the smooth, creamy texture of this dish.  It is quite yummy, and it is a snap to make, especially if you use an infusion blender. 

2 tbls olive oil, divided
1 medium onion, chopped
3 cloves garlic, minced
Pinch red pepper flakes, to taste
2 (28-oz) cans whole tomatoes, including juice
1 tbls brown sugar
21/2 slices whole wheat bread, crusts removed, and torn
  into 1-inch pieces
1 can low-sodium chicken broth
11/2 tbls fresh chopped basil or 11/2 tsp dried basil
Freshly ground black pepper, to taste
Sea salt, to taste
6 tbls Parmesan cheese, shredded

Heat 1 tbls of the oil in large pot over medium-high heat until shimmering.  Add onion and cook for 5 minutes, or until onion is transparent, stirring frequently.  Add garlic and red pepper flakes, and stir for 30 seconds more.  Stir in tomatoes and juice.  Using a potato masher, mash until tomatoes are crushed well.  Stir in brown sugar and bread pieces.  Bring soup to a boil.  Reduce heat to medium and cook, stirring occasionally, for 5 minutes.  Remove from heat and add remaining 1 tbls olive oil to soup.  Stir gently. 

If using blender, carefully transfer half of hot soup to blender, and process until soup is smooth, 2 to 3 minutes.  Transfer blended soup to a large bowl or clean pot.  Repeat process with other half of soup.  Meanwhile, wipe original pot clean of any remaining tomato pieces.  Once all of the soup is blended, return both batches to the original pot. 

If using infusion blender, blend soup in pot until smooth.
  
Stir in chicken broth and basil.  Bring back to a boil.  Season to taste with pepper and salt.  Reduce heat, and simmer 2 minutes.  Serve soup in individual serving bowls. Spoon 1 tbls Parmesan cheese in center of each bowl of soup and serve.

Per serving:
Cal: 158
Total Fat: 6.9g
Sat Fat: 1.7g
Chol: 4mg
Carbs: 19.5g
Fiber: 4.3g
Sugars: 9.9g
Protein: 6.7g

BLACK BEAN AND TOASTED CORN TACOS

Here is another submission by the lovely Bridget!  This recipe is also from vegetariantimes.com. Sounds like the perfect dish for the first outdoor meal of the season! 
Thanks, Bridget!

1 cup cooked black beans (canned is fine)
1/2 cup salsa
2 cloves garlic, minced (about 2 tsp)
21/2 tsp cumin, divided
1 cup frozen corn, thawed
1/4 tsp black pepper
cayenne pepper, to taste
4 6-inch corn tortillas
olive oil cooking spray
12 baby spinach leaves
1/2 cup jarred roasted red pepper strips
1/4 cup cilantro, coarsely chopped
2 small green onions, finely chopped (about 1/4 cup)
1/4 cup crumbled cotija or feta cheese, optional

Bring beans, salsa, garlic, and 1 tsp cumin to a simmer in saucepan.  Reduce heat to medium low, and cook 5 to 6 minutes, or until soft.  Remove from heat, and mash with fork to crush beans for creamier filling, if desired.
Heat skillet over medium-high heat, and coat with olive oil cooking spray.  Wrap corn in paper towels, and squeeze out excess liquid.  Add corn to skillet in single layer, and sprinkle with remaining 11/2 tsp cumin, black pepper, and cayenne pepper to taste.  Cook 5 to 10 minutes, or until golden and crispy, stirring frequently. 
Preheat oven or toaster oven to 350˚F. Toast tortillas in toaster oven 1 minute to soften.  Alternately, bake tortillas on taco baking rack in oven 7 to 10 minutes, or until crisp.  (Note from Pam: I like to heat tortillas on a flat iron skillet on both sides until puffed.)  Fill each tortilla with 1/4 cup beans, 1/4 cup corn, 3 spinach leaves, red pepper strips, cilantro, and green onions.  Top each taco with 1 tbls cheese, if using.  Serve immediately.

Makes 4 tacos.

LEMON PARSLEY CARROTS

This is a yummy carrot dish with an interesting combination of flavors.  My husband loved these...

1 lb carrots, sliced 1/4" thick (or baby carrots, left whole)
1 cup water
1/3 cup reduced-sodium chicken broth
2 oz reduced-fat cream cheese
1 tsp lemon zest
1 tbls parsley, coarsely chopped

Bring water to boil in medium saucepan.  Add carrots, and reduce to simmer.  Cover and cook 6-8 minutes, or till crisp-tender.  Use slotted spoon to transfer carrots to bowl.  Reserve cooking water in pan.  Return water to boil, and cook 6-8 minutes more, until water is reduced by about half.  Add broth, cream cheese, and lemon zest.  Stir gently.  Simmer on low heat 2-3 minutes, or til cream cheese is melted and sauce well-blended, stirring frequently.  Stir in parsley.  Add carrots; toss to coat.  Serve immediately. 

Serves 4
Per serving:
Cal: 81
Total Fat: 3.6g
Chol: 12mg
Sodium: 225mg
Carbs: 10.5g
Fiber: 3.3g
Sugars: 6.5g
Protein: 2.6g

GRILLED VEGETABLE WRAP

Here is another recipe given to me by Bridget.  It is from Vegetarian Times. (http://www.vegetariantimes.com/) Sounds yummy!

When you roast the veggies for this recipe, you will be making extra that can be added to salads, pasta, or rice dishes throughout the coming week.  If you do not want extras, simply prepare using fewer veggies. 

12 thin asparagus spears, trimmed
1 small red pepper, cut into 1/2-inch strips (1 cup)
1 small yellow summer squash or zucchini, cut into 1/4-inch-thick rounds (1 cup)
1 tbls olive oil
1/2 cup white beans
1 small clove garlic, minced (1/2 tsp)
1/2 tsp red chili sauce, such as sriracha*
2 8-inch whole grain tortillas
6 small whole basil leaves
8 thin slices red onion
1 cup baby arugula leaves

Preheat grill or broiler.  Toss together asparagus, bell pepper, squash, and oil on large baking sheet or flat grill basket.  Season with salt and pepper, if desired.  Grill or broil vegetables 4 to 6 minutes per side, turning once. 
Mash together beans, garlic, and chili sauce in small bowl until smooth.
Spread half of bean mixture over each tortilla.  Top each with 3 basil leaves, 1/2 cup roasted veggies, 4 onion slices, and 1/2 cup arugula.  Fold bottom third of tortillas over veggies, and roll up tightly, tucking in sides as you go.  Cut wraps in half on diagonal.  Serve immediately, or wrap each half in foil or wax paper, and chill until ready to eat.

*Any chili sauce will do.

Makes 2 wraps
Per wrap:
Cals: 228
Protein: 11g
Total fat: 3g
Carbs: 51g
Chol: 0mg
Sodium: 419mg
Fiber: 8g
Sugars: 3g

ARTICHOKE SPAGHETTI SAUCE

This recipe was submitted by Bridget, and she highly recommends it.  It is from the cookbook: Vegetarian Times: Low Fat & Fast. http://www.vegetariantimes.com/product/53
I haven't made this yet, but I plan to.  It sounds really good & easy to make. Thanks, Bridget!

1/2 cup chopped onion
1 to 2 cloves garlic, minced
1/4 cup water
1 141/2-oz can diced tomatoes
1 14-oz can artichoke hearts in water,
  drained & chopped
1 cup water
1 6-oz can tomato paste
2 tbls sliced green olives (optional)
2 tsp brown sugar
2 tsp balsamic vinegar
11/2 tsp dried oregano
1/4 tsp salt
1/4 tsp freshly ground black pepper

In a 3-quart saucepan, cook onion and garlic in water over medium-high heat.  Stir until onion is tender, about 5 minutes.  Stir in remaining ingredients; mix well.  Bring to a boil; reduce heat to low.  Simmer for 15 to 20 minutes.  Serve over hot cooked pasta of your choice.

Makes 5 cups; 10 servings

Per 1/2 cup serving (not including pasta):
Cal: 52
Protein: 2g
Fat: 0g
Carbs: 12g
Chol: 0g
Sodium: 338mg
Fiber: 3g

GARLIC KALE

This is a very different and tasty side dish.  The recipe is from the American Heart Association's Quick & Easy Meals cookbook.  Kale is rich in antioxidants, is a known anti-inflammatory, and contributes to a reduction in unhealthy cholesterol.  
It's a snap to prepare.  I sprinkled a bit of Parmesan on top, and I think that it would be great with a bit of pine nuts as well. 
I did not have any dry bread crumbs, so I toasted a piece of bread and chopped it very fine, and it was great.  Also, I could not find any packaged kale, so I just bought a large fresh bunch (look for a bunch with dark green leaves with no yellowing).  I rinsed and dried it & then coarsely chopped the entire bunch.  (Cut out the tough stalks and discard them, or save them for soups.)  It was enough to fill a large skillet.
Note: I recommend gathering, pre-measuring, and chopping all of the ingredients before you begin cooking.

2 tsp olive oil
1 cup chopped onion
6 cloves garlic, minced
1/2 cup plain dry bread crumbs
8 oz packaged chopped fresh kale (about 5 cups)
1/2 cup fat-free, low-sodium chicken broth

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the pan.  Cook the onion for 3 minutes, or until soft, stirring frequently.  Stir in the garlic.  Cook for 30 seconds, stirring frequently.
Stir in the bread crumbs.  Cook for 2 to 3 minutes, or until lightly brown, stirring frequently.  Transfer this mixture to a small bowl. 
In the same skillet, stir together the kale and chicken broth.  Reduce heat to medium and cook, covered, for 6 minutes, or until the liquid is absorbed and the kale is tender and wilted, stirring occasionally.  Add additional broth if necessary. 
Stir the bread crumb mixture into the kale.  Serve immediately.

Serves 6 (1/2 cup serving)

Cal: 81
Fat: 2.5g
Chol: 0 mg
Sodium: 89mg
Carbs: 13g
  Fiber: 2g
  Sugars: 2g
Protein: 3g

BLACK BEAN AND CRUNCHY CABBAGE SOUP

This is a variation on the Sopa Azteca recipe.           http://balanced4fitness.blogspot.com/2009/03/sopa-azteca.html 
I had leftover broth but no chicken or avocado, so I improvised.  This is a delicious vegetarian version of that recipe. I loved it for lunch, but it would be great for dinner, too.  The cabbage really amps up the nutrition, and it also adds a wonderful crunch & subtle flavor to the soup.  This is a very hearty soup--You could almost use a fork, but you'll want a spoon to enjoy every drop of the yummy broth.

2 tsp olive oil
1 cup onion, chopped
3 cups chicken (or vegetable) broth
1 can fire-roasted tomatoes
1/2 cup salsa
1 can black beans, drained & rinsed
3-4 cups shredded cabbage or coleslaw mix
Optional toppings: 
  cilantro
  diced avocado
  shredded Monterey Jack cheese
  hot pepper sauce, such as Tabasco
  sliced jalapeno peppers

Heat oil in a large saucepan over med-high heat.  Add onion; saute 5-10 minutes, or until onion becomes translucent.  Add broth, tomatoes, and salsa.  Stir & bring to a boil.  Reduce heat and simmer, uncovered, for 10 minutes.  Add beans. Increase heat slightly, and simmer for an additional 5-10 minutes.  Place 3/4 to 1 cup of cabbage or coleslaw mix into each of 4 large, shallow soup bowls.  Ladle broth/bean mixture over cabbage, and serve immediately.  Sprinkle with toppings as desired.