Mexican-style baked beans
(Inspired by Cafe Rio)
Heat 2 tablespoons olive oil on medium in a large pan.
Add 2 cloves minced garlic and 1 teaspoon cumin; cook for a few minutes or until the garlic is fragrant.
Add 1 (15-ounce) can reduced-sodium black beans with liquid, 1 1/2 cups tomato juice and 1/2 teaspoon coarse salt. Cook until heated through, stirring frequently.
Just before serving, stir in 2 tablespoons chopped cilantro. (Adapted from “Most Requested Copycat Dishes,” Erica Walker et al., Shadow Mountain Publishing.)
For some color, add carrot salad. Pears can be an easy dessert.
This dish can serve as a side to chili dogs. Place hot dogs on toasted whole-grain buns; top with heated, canned vegetarian chili and any shredded cheese. On the side, serve tater tots (from frozen) and deli carrot salad. TIP: Choose the lowest-fat, lowest-sodium hot dogs you can find.
Apple dumplings
Makes 8 servings
Preparation time: 20 minutes
Cooking time: 50 to 55 minutes
INGREDIENTS
1 teaspoon cinnamon
1/4 teaspoon ground nutmeg
2 refrigerated pie crusts
4 apples (such as Gala or Braeburn), peeled, cored and halved
8 teaspoons plus 2 tablespoons butter, divided
1/2 cup firmly packed light brown sugar
1/2 cup water
1/2 teaspoon pure vanilla extract
Light whipped cream
Heat oven to 475 degrees. Mix cinnamon and nutmeg in a small bowl. Sprinkle spice mixture evenly on surface of each crust. Cut each crust into 4 equal pieces. Place 1 apple half, cut side up, in center of each piece of crust. Fill center of each apple half with 1 teaspoon butter. Carefully fold crust up over apple half, pinching seams together to seal. Place dumplings, seam side down, in a 9-by-13-inch baking dish coated with cooking spray. Bake dumplings about 10 minutes or until crust begins to brown. Meanwhile, bring brown sugar, water and 2 tablespoons butter to a boil in a small saucepan. Remove from heat; stir in vanilla and set aside. Reduce oven temperature to 350 degrees. Pour sauce over dumplings. Bake 40 to 45 minutes longer or until apples are tender and dumplings are golden brown. Serve warm, topped with light whipped cream.
Per serving: 340 calories, 2 grams protein, 17 grams fat (44% calories from fat), 8.4 grams saturated fat, 48 grams carbohydrate, 24 milligrams cholesterol, 307 milligrams sodium, 1 gram fiber.
Carb count: 3.
Tortilla casserole
Makes 4 servings
Preparation time: 10 minutes
Cooking time: 30 to 35 minutes
INGREDIENTS
2 1/2 cups lightly crushed baked tortilla chips, divided
1 (10- to 12-ounce) can no-salt-added (or regular) chicken breast, drained
2 cups mild or hot salsa
1 cup frozen corn
1/4 cup reduced-fat sour cream
1 tablespoon flour
1/2 cup shredded 50% reduced-fat jalapeno or plain cheddar cheese
Thinly sliced fresh jalapeno peppers for garnish (optional)
Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Place 1 1/2 cup chips in bottom of dish. In a medium bowl, combine chicken, salsa, corn, sour cream and flour; mix well. Spoon over chips. Bake, uncovered, 25 minutes. Sprinkle with remaining chips and the cheese. Continue baking 5 to 10 more minutes or until heated through and cheese melts. Top with peppers if desired.
Per serving: 288 calories, 21 grams protein, 6 grams fat (20% calories from fat), 3.3 grams saturated fat, 36 grams carbohydrate, 45 milligrams cholesterol, 959 milligrams sodium, 3 grams fiber.
Carb count: 2.5.
Angel hair pasta with gorgonzola sauce
Makes 4 servings
Preparation time: less than 15 minutes
Cooking time: less than 10 minutes, plus pasta
INGREDIENTS
10 ounces angel hair pasta
2 cups 1% milk
2 tablespoons flour
Coarse salt and black pepper to taste
Pinch cayenne pepper
1/2 cup crumbled gorgonzola cheese
1/4 cup finely chopped green onion tops
Cook pasta according to package directions; reserve 1/2 cup cooking water and then drain. Return pasta to pot. Meanwhile, whisk together milk and flour in a large nonstick skillet. Add salt and black pepper to taste and the cayenne pepper; cook over medium heat, whisking constantly for 5 minutes or until mixture is bubbling and thickened. Add cheese; cook, stirring constantly, until cheese melts. Stir in onions. Pour reserved water into pasta pot; add sauce and toss to coat.
Per serving: 381 calories, 17 grams protein, 6 grams fat (15% calories from fat), 3.9 grams saturated fat, 63 grams carbohydrate, 19 milligrams cholesterol, 251 milligrams sodium, 3 grams fiber.
Carb count: 4.
Penne pasta with chickpeas and spinach
Go meatless: Cook 8 ounces penne pasta according to package directions; reserve 1/2 cup cooking water. Drain pasta and return to pot; set aside. Meanwhile, heat 1 tablespoon olive oil on medium-high in a large, nonstick skillet. Add 1 small chopped onion; cook, covered, 4 minutes, stirring often. Stir in 1 clove crushed garlic and 1/4 teaspoon dried oregano; cook 30 seconds. Stir in 1 (15-ounce) can rinsed reduced-sodium chickpeas, 1 1/2 tablespoons balsamic vinegar, 3/4 teaspoon coarse salt and 1/4 teaspoon pepper; cook 5 minutes, stirring often. Add 1 (6-ounce) package fresh baby spinach, the bean mixture and reserved cooking water to pasta; toss to combine.
Green beans with mushrooms
Microwave 2 (9- or 10-ounce) packages frozen French (thin) green beans according to directions; drain. Add 1 (8-ounce) package sliced fresh mushrooms; microwave on high (100% power) 2 minutes; drain. Combine 1 tablespoon melted butter, 1/2 teaspoon dried rosemary and 1/2 teaspoon dried basil; pour over beans and toss to coat. Serve with cornbread (from mix). For dessert, make everyone happy with apple dumplings. (see recipe).