Latin Black Beans Habichuelas Negras

Total Time: 40 mins Preparation Time: 10 mins Cook Time: 30 mins

Ingredients

• Servings: 8
• 3 tablespoons olive oil
• 2 (15 ounce) cans canned black beans (undrained)
• 1 1/2 cups water
• 1 green bell pepper (diced, i put all following veggies in the food processor so the kids don't mind)
• 3 garlic cloves (minced)
• 1 yellow onion (diced)
• 2 sazon goya con culantro y achiote (in the latin aisle of your local grocer)
• 1 dash oregano (to taste)
• salt & pepper (to taste)
• 1 teaspoon vinegar
• 3 tablespoons sugar

Recipe

• 1 in a medium sized saucepan, heat oil over med/hi heat.
• 2 add your garlic, onion and green bell pepper (we call this sofrito) and saute until tender.
• 3 add your beans(liquid from beans as well), 2 pks of sazon, oregano, water and sugar.
• 4 stir it all up and increase heat to high.
• 5 once boiling, lower heat to simmer for about 30 minutes.
• 6 add cap of vinegar and stir up
• 7 serve over rice
• 8 enjoy!

Low-fat Crème Brulee With Raspberries

Total Time: 1 hr Preparation Time: 15 mins Cook Time: 45 mins

Ingredients

• Servings: 6
• 1 vanilla beans or 1 teaspoon pure vanilla extract
• 2 cups skim milk
• 1 cup low fat egg substitute, like egg beaters
• 4 tablespoons granulated sugar
• 1/4 cup granulated sugar, for topping
• 1/2 pint raspberries

Recipe

• 1 preheat oven to 325°. cut vanilla bean in half lengthwise and take knife and scrape out all of the seed. set aside. in a bowl, combine the milk, vanilla bean seeds (or extract), egg substitute and granulated sugar. beat well. pour the mixture through a sieve and strain well.
• 2 divide the raspberries evenly among six 4-ounce broiler-safe ramekins or custard dishes. pour the custard mixture over the berries. place the dishes in a 13-by-9 inch pan. carefully pour boiling water into the pan until halfway up the sides of the dishes. place in the oven and bake 40–45 minutes, until the custard centers are set but soft in the middle. remove from the oven and allow the custard to cool. place in the refrigerator and chill well, or even better, overnight.
• 3 preheat the oven broiler to high. sprinkle sugar evenly over tops of custards. place the cups on a baking sheet and broil 1 to 2 minutes until the sugar caramelizes (melts and browns slightly). you may have to move the custards around to get even caramelization. refrigerate about 15 minutes to set.
• 4 per serving: 132 calories, 1.7 grams fat.

Marinated Corn Salad

Total Time: 24 hrs Preparation Time: 24 hrs

Ingredients

• Servings: 10
• 3 (11 ounce) cans shoepeg corn
• 1 (11 ounce) can mexicorn
• 1 (14 1/2 ounce) can french style green beans
• 1 medium green bell pepper, chopped
• 1 medium onion, cut 2-inch thin strips
• 1 (10 -12 ounce) bottle french vinaigrette dressing (i like la martinique or brianna's)

Recipe

• 1 drain the corn and beans in colander.
• 2 mix all ingredients together in large bowl; cover, and let marinate in refrigerator overnight.
• 3 turn a few times before serving.
• 4 for ease, i use a large storage bag to mix and store-much easier and no cleanup!

Marinated Green Bean & Cheese Salad

Total Time: 20 mins Preparation Time: 15 mins Cook Time: 5 mins

Ingredients

• Servings: 4
• 2 cups young green string beans
• 1/2 teaspoon dry mustard
• 1/2 cup red wine vinegar
• 1/4 teaspoon water
• 1 teaspoon sugar
• 1/4 teaspoon salt
• 1/2 teaspoon dried oregano, crushed
• 1/2 teaspoon dried tarragon, crushed
• 1/4 teaspoon fresh ground black pepper
• 1/2 teaspoon worcestershire sauce
• 1/2 cup chopped red onion
• 6 ounces reduced-fat monterey jack cheese, diced (1 1/2 cups)

Recipe

• 1 remove the ends of strings from the beans.
• 2 steam them just until crispy-tender, and then place them under cold running water to stop the cooking.
• 3 drain thoroughly and set aside.
• 4 combine the dry mustard with 1 tablespoon of the vinegar and stir until completely dissolved.
• 5 add all the remaining ingredients except the cooked beans, onion and cheese, and mix well.
• 6 combine the beans, onion and cheese in a nonaluminum bowl and pour the marinade over them.
• 7 mix well, cover and refrigerate for at least 2 hours before serving.

Lightened Up Falafels

Total Time: 25 mins Preparation Time: 10 mins Cook Time: 15 mins

Ingredients

• 1/4 cup dry breadcrumbs
• 1/4 cup cilantro, chopped
• 1 1/2 teaspoons ground cumin
• 1 teaspoon salt
• 1/4 teaspoon ground red pepper
• 2 garlic cloves, crushed
• 1 large egg
• 1 (15 ounce) can chickpeas, drained (garbanzo beans)
• 1 tablespoon olive oil
• 1/2 cup plain low-fat yogurt
• 2 tablespoons fresh lemon juice
• 2 tablespoons tahini (sesame-seed paste)
• 1 garlic clove, minced
• 4 whole wheat pita bread, cut in half
• lettuce
• tomato, sliced
• cucumber, sliced

Recipe

• 1 to prepare falafel, place the first 8 ingredients in a food processor, process until mixture is smooth. divide the mixture into 16 equal portions and shape each portion into a 1/4-inch thick patty. heat the olive oil in a large nonstick skillet over medium0high heat. add the patties and cook 5 minutes on each side or until patties are browned and crispy.
• 2 for the sauce, combine yogurt, lemon juice, tahini, and 1 garlic clove, stirring mixture with a whisk. spread about 1 1/2 tablespoons tzatziki sauce into each pita half. fill each pita half with lettuce, tomato and cucumber slices and two patties.

Nachos With Tofu Black Bean Chili

Total Time: 25 mins Preparation Time: 10 mins Cook Time: 15 mins

Ingredients

• Servings: 4
• 1 lb extra firm tofu, drained and squeezed dry
• 1/2 large onion, chopped
• 2 -4 garlic cloves, minced
• 2 tablespoons olive oil
• 1 (1 1/4 ounce) packet taco seasoning
• 1 1/2 cups tomato sauce
• 1 cup black beans, rinsed and drained
• hot sauce (optional)
• tortilla chips
• sour cream (optional)
• cilantro, chopped (optional)
• cheese, shredded (optional)

Recipe

• 1 chop tofu into 1/4" dice.
• 2 heat olive oil in a large skillet.
• 3 saute onion, garlic and tofu until onion is tender.
• 4 add taco seasoning, tomato sauce, black beans and hot sauce if you desire.
• 5 stir well and simmer for 15 minutes, adjusting seasoning to your taste.
• 6 layer tortilla chips on serving platter.
• 7 spoon chili on top of chips and top with cheese, sour cream and chopped cilantro.

Marinated Green Bean And Potato Salad

Total Time: 30 mins Preparation Time: 15 mins Cook Time: 15 mins

Ingredients

• Servings: 6
• 3/4 lb green beans, trimmed
• 1/2 lb wax bean, trimmed
• 1/2 lb fingerling potato, halved lengthwise
• 1/4 cup vinegar, divided
• 1 tablespoon extra virgin olive oil
• 1/2 teaspoon kosher salt, divided
• 1/2 teaspoon fresh ground black pepper
• 1 tablespoon fresh parsley, minced
• 2 slices center-cut bacon, cooked and crumbled

Recipe

• 1 cook beans in boiling water 5 minutes or until crisp-tender. drain and plunge beans into ice water; drain.
• 2 place potatoes in a saucepan; cover with water. bring to a boil. reduce heat, and simmer 5 minutes or until tender (i quartered the potatoes and it still took 10 minutes for the potatoes to get tender); drain. return potatoes to pan over medium heat. add 2 tablespoons vinegar to pan; bring to a boil. remove from heat.
• 3 combine remaining 2 tablespoons vinegar, oil, 1/4 teaspoon salt, and pepper in a small bowl, stirring with a whisk. drizzle beans with vinegar mixture; toss well to coat.
• 4 place beans on a serving platter; arrange potatoes over beans. sprinkle with remaining 1/4 teaspoon salt, parsley, and bacon. serve at room temperature.
• 5 serving size = 1 cup.