Tag Archives: dinner

Vegetarian Black Bean Enchiladas

Food, Main Dishes, Recipes, Vegetarian, , , , , ,

Healthy family meals don’t need to be expensive. This dinner feeds six people and cost me about $14.00 to make.  It can also be prepared ahead of time and heated up in a few minutes. You could also add rotisserie chicken, ground turkey, or beef for meat eaters, but you really don’t even miss the meat. This is also made with a simple, delicious, homemade enchilada sauce.

Black Bean Enchiladas

Sauce Ingredients

  • 2 tablespoons oil or  butter
  • 2 tablespoons flour
  • 5 teaspoons red chili powder
  • 1 1/2 teaspoons cumin
  • 1 garlic clove, minced
  • 1  6 ounce can of tomato paste
  • 2 1/4 cups water
  • salt and pepper to taste


Sauce directions

  1. Heat oil or butter in a sauce pan.
  2. Add flour to pan to make roux.
  3. Add spices and tomato paste. Stir until well blended into roux.
  4. Add water gradually, stirring constantly.
  5. Heat until boiling.
  6. Continue simmering and stirring until desired thickened. About 4 minutes.

This sauce can be made ahead of time and stored in an airtight container in the fridge.


Ingredients

  • 1 package whole wheat or corn tortillas
  • 2 cans black beans drained and rinsed
  • 2 cloves garlic minced
  • 1 handful cilantro chopped
  • 1  onion diced
  • one large red or green pepper, diced
  • 1 small can green chilies or fresh diced  jalapenos (or all of these!)
  • 1/2 cup sour cream or Greek yogurt
  • 1 1/2 cups shredded Monterey jack cheese (or whatever kind you like) (divided)
  • 1/2 lime (juice and zest)
  • 1 Tablespoon cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon cinnamon (optional)

Directions

  1. Preheat oven to 350 degrees. 
  2. In a large pan saute onions, peppers, and garlic. Pour into a large bowl and add the black beans. Add about half of the cilantro, half the shredded cheese, sour cream or yogurt, then the lime and spices. Mix until coated.
  3. Pour about a 1/2
  4. cup of enchilada sauce on the bottom of an ungreased baking dish. Fill each tortilla with the black bean mixed and roll so seam side is facing down in dish. Repeat until the dish is filled. Pour the rest of the enchilada sauce over the filled tortillas. Top with cheese and bake uncovered for about 25 minutes until cheese is nice and bubbly.
  5. Garnish with cilantro and top with favorite toppings.

Enjoy!

Meatless Monday is Back Again!

Food, Main Dishes, Recipes, Vegetarian, , ,

Oven baked risotto. This is an easy hearty dish that can be served as a side or main dish. Almost any veggie will work in this dish. The possibilities are endless!

risotto01

Ingredients

  • 1 tbsp olive oil
  • 1 small onion, finely chopped
  • 3/4 cup arborio rice
  • 1/4 cup white wine (optional)
  • 2 to 2  1/4 cups hot water
  • 1/2 cup vegetable broth
  • salt and pepper to taste
  • 2 cups fresh spinach leaves
  • 1/2 cup sun dried tomatos, chopped
  • 1/4 cup fresh parmesan cheese
  • handful fresh basil and parsley (can sprinkle in dried if you do not have fresh)

Directions

  1. Preheat oven to 425 degrees. In an ovenproof dutch oven or large saucepan. If you do not have an oven proof pan, cook as directed and transfer to a baking dish. Heat oil and saute onion until translucent. About 2-3 minutes. Add the rice and cook, stirring until covered with oil, about 1 minute. 
  2. Stir in the wine and cook until completely evaporated. Stir in 1 1/2 cups of water. the broth, salt and pepper. Bring to a boil and add spinach, sun dried tomatos, and fresh herbs. Cook until spinach is wilted. Cover, and transfer to oven and bake until most of the liquid it absorbed by the rice, 20-25 minutes.
  3. Remove from oven and stir in 1/2 to 3/4 cup of water until the risotto is nice and creamy.  Stir in cheese. Serve immediately. This recipe would be great with just about any veggie you have on hand. Mushrooms, asparagus, peppers, fresh tomato, zucchini, anything really!

Pomegranate & Walnut Salad with Feta Cheese

Recipes, Salads, Snacks & Appetizers, Vegetarian, , , , ,

Tired of the same old salad?  Using seasonal fruits is a nice way to change it up.  The pomegranate seeds add a nice texture and flavor. This salad also makes a delicious and healthy side dish to any holiday meal.

winter-salad

Ingredients

  • Spring mix lettuce
  • Dried cranberries
  • Apple
  • Pomegranate seeds
  • Walnuts
  • Feta cheese
  • Your favorite dressing

Directions

  1. In a large bowl mix all ingredients together. Add dressing to each serving, I like Brianna’s blush wine vinaigrette. 

Asiago Bacon Potato Au Gratin

Recipes, Snacks & Appetizers, Vegetarian, , , , , ,

Looking for a lighter side dish for the holidays? I made these delicious potatoes for my neighborhood holiday party. I made one with bacon and the other without.  They were a hit!

Ingredients

  • 1 1/2 pounds Yukon gold potatoes, cut into 1/4-inch-thick slices, leaving skins on
  • 1 teaspoon salt
  • Cooking spray
  • 2 tablespoons minced shallots
  • 1/4 cup all-purpose flour
  • 2 cups 1% low-fat milk or almond milk, divided
  • 3/4 cup (3 ounces) grated Asiago cheese
  • 1/4 cup chopped fresh chives
  • 1/4 teaspoon freshly ground black pepper
  • 4 bacon slices, cooked and crumbled
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese


Directions

  1. Preheat oven to 350°.
  2. Place potatoes in a large saucepan; cover with water. Bring to a boil. Reduce heat; simmer 5 minutes or until potatoes are almost tender. Drain. Sprinkle potatoes evenly with 1/4 teaspoon salt; set aside and keep warm.
  3. Heat a medium saucepan coated with cooking spray over medium heat. Add shallots; cook 2 minutes or until tender, stirring frequently. Sprinkle flour over shallots. Gradually add 1/2 cup milk, stirring with a whisk until well blended. Gradually add remaining 1 1/2 cups mik, stirring with a whisk. Cook over medium heat 9 minutes or until thick, stirring frequently. Remove from heat; stir in 3/4 teaspoon salt, Asiago, chives, pepper, and bacon.
  4. Arrange half of potato slices in an 8-inch square baking dish coated with cooking spray. Pour half of cheese sauce over potato slices. Top with remaining potato slices and cheese sauce; sprinkle with Parmesan. Bake at 350° for 35 minutes or until cheese is bubbly and lightly browned.

Enjoy!

Black Bean Soup

Recipes, Snacks & Appetizers, Soups, Vegetarian, , , , , ,

If you love hearty soups, I think you’ll really enjoy this dish.  High in fiber, folate, protein, and antioxidants, black beans are a great, healthy main ingredient to make a soup a meal.

bean-soup-01


Ingredients

  • 3 cans black beans drained and rinsed
  • 1 onion finely chopped
  • 3 cloves garlic
  • 1 14oz can vegetable broth
  • 1 1/2 cup canned tomatoes
  • 2 tablespoon ketchup
  • 2 teaspoon worcestershire sauce
  • 1 tablespoon chili powder
  • 1/2 tablespoon cumin
  • salt and pepper to taste
  • 1/2 of lime juice
  • handful of fresh cilantro, picked from stems
  • greek yogurt, for topping
  • cheddar cheese, for topping

Directions

  1. Heat olive oil in a large pot. Add the onions and cook, stirring, about 4 minutes. Stir in the garlic and cook until you can smell it, about 1 minute. Add the broth, tomatoes, ketchup, Worcestershire, and chili powder. Stir in the beans, turn the heat to high and bring to a boil. Adjust the heat so the soup is bubbling gently and cook 10 minutes. Season with salt and pepper.
  2. Chop the cilantro coarsely and stir it into the soup when it has been simmering 10 minutes. Cook until the soup is thickened, about 5 minutes. Stir in the lime juice. Put half of the soup in a food processor or blender and puree. Mix back together in large pot. Serve with the garnishes.

Enjoy!

Vegetarian Quinoa Chili

Main Dishes, Recipes, Vegetarian, , , ,

Don’t let being a vegetarian keep you from eating chili this winter.  Quinoa is a great healthy alternative.

Vegetarian-Quinoa-Chili

Ingredients

  • 1/2 cup quinoa, cooked
  • 1 cup water
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 jalapeno pepper, diced
  • 1 large carrot, diced
  • 2 celery stalks, diced
  • 1 red bell pepper, diced
  • 3/4 cup of corn
  • 1 medium zucchini, diced
  • 2 (15 ounce) cans black beans, drained and rinsed
  • 1 (15 ounce) can red kidney beans, drained and rinsed
  • 3 (15 ounce) cans diced tomatoes
  • 1 (15 ounce) can tomato sauce
  • 2-3 tablespoons chili powder
  • 1 tablespoon ground cumin
  • Salt and black pepper to taste

Directions

  1. Cook quinoa according to package directions and set aside.
  2. In a large pot, heat the olive oil.  Add the onion and cook until tender, about 5 minutes. Stir in garlic, jalapeño, carrot, celery, peppers, and zucchini. Cook until vegetables are tender, about 10 minutes.
  3. Add the black beans, kidney beans, tomatoes, and tomato sauce. Stir in the cooked quinoa. Season with chili powder, cumin, salt, and black pepper. Simmer chili on low for about 30 minutes. Top with cheese, cilantro, greek yogurt, or avocado slices.


Inspired by Two Peas & Their Pod.

Crustless Crab & Spinach Quiche

Recipes, Vegetarian, , , , ,

Extra veggies…Why not make a quiche?  You can use almost any veggies you have on hand and skipping the crust is an easy way to lower the calories.


Ingredients

  • 3/4 cup shredded Swiss or Gruyere cheese
  • 8 oz lump crab meat drained
  • 1/2 cup diced onion
  • 1 garlic clove pressed
  • 4 cups of coarsely chopped fresh spinach
  • 1/8 tsp dried tarragon
  • 1/8 tsp Old Bay
  • 1/8 tsp ground nutmeg
  • salt and pepper to taste
  • 1 cup low-fat evaporated milk
  • 1/2 cup egg substitute


Directions

  1. Preheat oven to 375 degrees
  2. Spray pie plate with non-stick cooking spray.
  3. Add crab meat and top with shredded cheese.
  4. Heat a tblsp of olive oil in a large skillet. Add onions, saute and then add garlic, spinach, and next 4 ingredients. Cook until spinach is wilted. Arrange spinach over crab. I also added some sliced tomato on top (optional).
  5. Combine milk and egg substitute. Pour milk mixture over spinach and crab. Bake for about 45 minutes.