Vegetarian Black Bean Soup

Welcome to Day 2 of Soup Week! Today I'm going to share my version of Vegetarian Black Bean Soup. I started off thinking I could copy Panera's version, but I never tasted it myself. Hence, I can't replicate it at home exactly, so I came up with the next best thing. I've never made this kind of soup before as my family didn't particularly care for beans. But as my kids got older, and willing to try new things, I've been slowly incorporating them more into our diet. 

Black Bean and Turkey Chili

I know it's not quite chili weather, but that doesn't mean you can't make an all-in-one meal year round! Especially if you're like my family and you're already running ragged with the kids activities.

Low Fat Black Bean & Sun Dried Tomato Lasagna

I mentioned previously that I was going to start watching what I was eating more carefully and that I started using an app called Lose It.* Well, I'm happy to report, that just by keeping track of my daily caloric intake, I've lost 3.5 lbs in the first week...YIPEE! I have a long way to go and after my doctors clearance this past Thursday for my leg (I tore my calf muscle right before Christmas for all of the new people following CEK), I can now start to include an exercise routine into my week on a more regular basis.

Which brings me to today's recipe. I love quintessential Italian foods, like lasagna, but I knew there had to be a way to still enjoy my favorite foods if I tweaked them a little to be healthier without losing the flavor that sometimes accompanies reduced calorie meals. I am happy to report that this little experiment was AMAZING! And, if you don't care about the added calories and fat, by all means use whole milk ricotta and mozzarella cheeses, because this lasagna had such a robust flavor, you HAVE to give it a try!

Low Fat Black Bean & Sun Dried Tomato Lasagna
10 No Boil Lasagna Noodles (I used Barilla)
1lb. 1% Small Curd Cottage Cheese
1 Egg
1 1/2 tbsp. Fresh Basil, chopped
1 c. Part Skim, Low Moisture Mozzarella Cheese, shredded
1 tsp. Garlic Powder
1/4 c. Sun Dried Tomatoes (not packed in oil)
1-15oz. Can Black Beans, rinsed
3 c. Marinara Sauce
Kosher Salt, to taste 
Fresh Ground Black Pepper, to taste

Directions:
1. Preheat oven to 350 degrees. 
2. In a bowl, combine the cottage cheese, egg, basil, 1/2 cup mozzarella, garlic powder, black beans and 1/2 cup marinara sauce; mix well. 
3. Place a thin coating of marinara sauce in a 9" x 13" oven safe baking dish then start to layer your lasagna noodles and cheese mixture, adding a thin layer of sauce in between. You should have three layers of cheese mixture. The last layer should be lasagna noodles, sauce and the remaining 1/2 cup of mozzarella cheese. 
4. Bake for 40-45 minutes or until the cheese has melted and noodles have softened. Serves 12. 

*Nutritional Information per Serving: Calories 212, Carbs 22.6g, Fat 6.7g, Protein 14.2g, Fiber 4g, Sugar 5.4g

*Calculations based on ingredients entered into CalorieCount and may not be 100% accurate.

*This does NOT mean that all recipes going forward on my site will be reduced fat; though I will let you know when they are. I will also include the nutritional information for each recipe I do prepare so you can decide on your individual portion size. 

Enjoy!

Greek Black Bean Sliders

Today is National Cheeseburger Day and who doesn't love a good cheeseburger every now and then! So to honor this event, I decided to try a burger that I have never eaten, let alone make...the black bean burger! According to an article last fall on DoctorOz.com, eating beans several times per week may lower the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. Since beans are hearty, they fill you up faster causing you to eat less. If you haven't noticed, I have this new found love for beans. I never particularly cared for them growing up, but I've been trying to incorporate them more and more into my family's diet. I originally tried to make these even healthier by grilling them, but they just flattened out into a big, old bean mess; so frying them in small amount of oil was definitely the way to go. 

Since it is Cheeseburger Day, I opted to put the cheese on the inside (my personal preference) since I don't eat the slider bun, but you could also sprinkle it on top before adding it to your bun.  This distinctive burger was loaded with my favorite flavors and was much easier to make than I had originally thought. The kids and I loved them though hubby is in London on business so he'll just have to wait to try them tomorrow (if there's any left that is!) ;)

Greek Black Bean Sliders
1-15oz. Can Black Beans, rinsed
3 tbsp. Scallions, chopped

1/2 tsp. Dried Oregano

1/4 c. Feta Cheese, crumbled

2 Garlic Cloves
1/3c. Sun Dried Tomatoes
1 Portobello Mushroom, rough chop
1/2 c. Oats (I used Old Fashioned Quaker Oats)
Extra Virgin Olive Oil
8 Slider Buns (I used Kings Hawaiian, the kids favorite!)

Directions:
1. Place the black beans in a bowl and mash them with a fork. 
2. Add in the scallions, oregano and Feta cheese
3. Add the garlic, sun dried tomatoes, and mushroom to a food processor. Pulse until the pieces are finely chopped and add to the beans. 
4. Next, add the oats to the food processor and pulse until they are finely ground; then add these to the bean mixture. 
5. Mix all ingredients together until well blended; then divide into eight portions. 
6. Roll each portion into a ball (about 2-3"), then flatten. 
7. Heat a non-stick frying pan and drizzle some oil on the pan (about 1-2 tbsp). Add the bean burgers and brown about 2 minutes per side. Remove from pan and let drain on paper towels to remove any excess oil. Makes 8 sliders.

Enjoy! 

*Time SaverTip: Make burgers the night before, then keep refrigerated. When ready to eat, place burger on a paper towel lined microwave safe dish, then cook on high for 1 minute or bake at 350 degrees for 5-8 minutes until heated through. 

*Nutritional Information Per Burger (without the bread): Calories 93, Carbs 15.3g, Fat 1.8g, Protein 5.4g, Fiber 3.8g

*Calculations based on ingredients entered into CalorieCount and may not be 100% accurate.

Shared at Amee's Savory Dish 9/28/12

Three Bean Salad with Feta

I really love bean salads lately (can you tell?!). They hold up beautifully outside in the warmer months, especially if you're serving them at picnics or barbecues. They're also colorful and add a nice contrast to your main dishes. I like making extra so that I can eat them for lunch the next day too as they are healthy and filling. Like most bean salads, this was so easy to prepare and was packed with wonderful flavors. If you're not a fan of feta cheese just leave it out, but it did add an extra creaminess to the salad. 

Three Bean Salad with Feta
1-15oz. Can Dark Kidney Beans, rinsed
1-15oz. Can Black Beans, rinsed
1-15oz. Can Chick Peas, rinsed
1/4 c. Red Onion, thinly sliced
1/2 c. Feta Cheese, crumbled

Dressing:
1 Lemon, juice only
2 tsp. Dijon Mustard (I use Grey Poupon)
1 tsp. Dried Oregano
1 tbsp. Parsley, chopped
1/3 c. Canola Oil
1/2 tsp. Kosher Salt
1/4 tsp. Fresh Ground Black Pepper

Directions:
1. Whisk all dressing ingredients together in a small bowl.
2. Add the beans, onion and cheese to separate bowl, then pour the dressing over the beans. 
3. Mix well and refrigerate. Makes 10-1/2 cup servings. 

Enjoy! 

Shared on Family Fresh Meals 8/28/12

Pasta Salad with Avocado & Black Beans in a Goat Cheese Lime Vinaigrette

Last June, I posted this information from the California Avocado Commission about how to select and peel a fresh avocado. Since it's been a while and I do use avocados quite often in the spring/summer months, I thought I'd share these helpful tips with you once again. 

Selecting Fresh Fruit

The best way to tell if a California Avocado is ready for immediate use is to gently squeeze the fruit in the palm of your hand. Ripe, ready-to-eat fruit will be firm yet will yield to gentle pressure. Color alone may not tell the whole story. The Hass avocado will turn dark green or black as it ripens, but other varieties retain their light-green skin even when ripe. If you plan to serve the fruit in a few days, stock up on hard, unripened fruit. Avoid fruit with dark blemishes on the skin or over soft fruit.

Peeling a California Avocado

1. Start with a ripe avocado and cut it lengthwise around the seed. Rotate the halves to separate. 

2. Remove the seed by sliding the tip of a spoon gently underneath and lifting out. The other common seed-extraction method - striking the seed with a knife and twisting - requires some skill and is not recommended.

3. Peel the fruit by placing the cut side down and removing the skin with a knife or your fingers, starting at the small end. Or simply scoop out the avocado meat with a spoon. Be sure to sprinkle all cut surfaces with lemon or lime juice or white vinegar to prevent discoloration.

I had picked up some ripe Hass avocados on my latest shopping trip thinking I would make some guacamole over the weekend but never got around to it. So here I had two avocados, now overly ripe and deep brown in color, and needed to make something with them. I decided to make a salad, always a good choice, and throw in some of those black beans (down to one can now! lol). Now you're asking "Why the goat cheese?". Well, I also had purchased some of that on sale a couple of weeks ago and forgot about it and it was going to expire in a couple of weeks so I threw some of that in the dressing too. It made a delicately light and creamy dressing for this pasta salad and all of the flavors blended nicely for a wonderful salad. 

Pasta Salad with Avocado & Black Beans in a Goat Cheese Lime Vinaigrette
1/2 Box Barilla Piccolini Mini Zucchini & Spinach Wheels Pasta
2 Ripe Hass Avocado, pitted and chopped
1-15oz. Can Black Beans, rinsed
1 Large Plum Tomato, diced
2 Scallions, chopped
Prepared Goat Cheese Lime Vinaigrette

Cook pasta according to package directions, drain and let cool, then add to a large bowl. Add the avocado, beans, tomatoes, scallions and prepared vinaigrette and mix well. Makes 8 cups

Goat Cheese Lime Vinaigrette
1/4 c. Crumbled Goat Cheese
1 tbsp. Fresh Cilantro, chopped
1 Lime, juice only
1/4 c. Distilled White Vinegar
1/4 c. Canola Oil
1/2 tsp. Garlic Powder
1/2 tsp. Kosher Salt
1/4 tsp. Fresh Ground Black Pepper

Whisk all ingredients together until they are well combined. 

*1/2 Cup Serving Nutritional Information: Calories 119, Carbs 15g, Fat 4g, Protein 4g

*1 Cup Serving Nutritional Information: Calories 237, Carbs 30g, Fat 9g, Protein 8g

Enjoy!

*Calculations based on ingredients entered into MyFitnessPal and may not be 100% accurate.

Black Bean and Corn Salad

As I'm writing this post I have to laugh because one of my dear foodie friends Bia, from Rich and Sweet, has just posted almost the exact same recipe on her Facebook page....Great minds indeed! I also wanted to post this today because today is National Picnic Day and what goes better at a picnic than a salad! (though it does seem a little early in the year for it here on the East coast). 

I'm still trying to use up those 12 cans of black beans I purchased a couple of months ago and was looking for a salad to go with a new BBQ rib recipe I was experimenting with (recipe to follow!) and thought a nice black bean and corn salad would go nicely. Because fresh Jersey corn isn't in season yet, I opted for the frozen kind but I can't wait to make this recipe again using the butter sugar corn (my favorite blend) when it's in season. This salad was deliciously light and was a big hit. Even my little one, who usually doesn't eat anything that has the word "bean" in it, loved it! 

I also found a great website called MyFitnessPal, thanks to my friend Patty, to help track nutritional information. You can even use it to look up certain restaurant items as well. Just type in Chili's Salad for example and it will give you a list with all of the nutritional information...awesome app! I'm using it myself to log my daily calories (and it's FREE..sorry Weight Watchers, not going to pay the monthly fee any longer!)

And for those of you eyeing up my new Sangria pitcher in the background, I purchased it at Chef Central and it's amazing! Not only is it pretty, it also has a "pinched" spout so that the fruit doesn't come toppling out when you try to pour it into the glass. 

Black Bean and Corn Salad
1-15oz. Can Black Beans, rinsed and drained
2 c. Corn 
1 Roma Tomato, finely chopped
2 Scallions, chopped
1 Lime, juice only
1 tbsp. Fresh Cilantro, chopped
1 tbsp. White Vinegar
3 tbsp. Canola Oil
1/4 tsp. Garlic Powder
1/2 tsp. Kosher Salt
1/4 tsp. Fresh Ground Pepper

Mix all ingredients together in a bowl and refrigerate until ready to serve. Serves 8 (1/2 cup servings).

Nutritional Information:
Calories 130; Carbs 17g; Fat 6g; Protein 4g 

Shared at Amee's Savory Dish Fit and Fabulous Fridays 8/3/12

Shared at This and That Foodie Friends Linky Party 8/3/12

Shared at Weekend Potluck 8/3/12

Enjoy! 

Black Bean & Strawberry Salad

About 2 weeks ago I took a photography course because I wanted to learn the proper way to use my camera. I'm not one to read large manuals, online or paper versions. I will also have extra parts left over when trying to assemble something myself too, but that's another story. We've had our camera (a Nikon DX) for about 2 years now and I simply left it on Auto mode because I had no clue what the other buttons meant. Which was fine for what I was using it for at the time, but even just the simplest one on one tutorial made it a little easier to use. I say "we" because, well, it's actually my husband's camera that he received as a gift one year, and I kind of took it over. I love to take pictures and still love to actually print them out and put them in scrapbooks to look at. If anyone ever needs a picture of something in our family, I'm the go-to person. I also recently read that a new lens came out for my camera which would be better for taking food photography (the 50mm 1.8) and after waiting for it on backorder for several weeks, it finally came in. See how the back seems a little blurry and faded out? This lens allows you to focus on the object and gives that look in the back, pretty neat huh! I still have a long way to go, but progress takes time and patience so bear with me while I figure this whole photography thing out! :)


And now for the recipe...
I don't know what I was thinking, but while shopping at BJ's Wholesale (which is like a Costco or Sam's Club), I bought a case (yes, 12 cans) of black beans. I don't know why, I only needed 2 cans at the time, but figured I'd use them up eventually and have slowly been incorporating them into our meals. I haven't been eating as healthy as I should be, mainly because I was so busy for the last 2 weeks and didn't plan anything so I decided that I'd make a bowl of this salad to pick on. Not only was it healthy and filling, it was so flavorful with the combination of fresh lime mixed with the sweetness of the berries and agave syrup and woodsy flavor of the rosemary. 

Black Bean & Strawberry Salad
1 15oz. Can Black Beans, rinsed and drained
1 pt. Strawberries, washed, hulled and sliced
1 Scallion, chopped
1 Lime, juice only
1 tbsp. Fresh Rosemary, finely chopped
1 tbsp. Agave Syrup
3 tbsp. Canola Oil


Add all ingredients to a bowl and mix well. Refrigerate until ready to serve. Serves 4. 


Points+=5pts


Enjoy!

Black Bean & Kalamata Olive Hummus

Good morning everyone, I'm back! I was in Orlando for my daughters' school cheer competition (where they took 3rd place) for the last 5 days. And even though it was a short trip, we did cram a lot in while we were there besides the competition. We got to visit with my Mom, visited the Magic Kingdom, Downtown Disney, Epcot and breakfast with Mickey and friends. I found some wonderful new flavored salts, herbs and rices I can't wait to experiment with too like Raspberry and Lime Frost Sea Salt, Purple Sticky and Bamboo Green rices, and Feta cheese and Indian Curry powders. 

Thank you once again to my Guest Bloggers, Bia Rich, Mia Reiter and Lauren Kelly for filling in while I was away. If anyone else is interested in being a Guest Blogger in the future, simply email me at carrieexpktchn@optonline.net. 

And now for today's recipe....

During one of my recent trips to the store, I found these new flavored tortilla chips made with olives, garlic and sea salt by Food Should Taste Good. I decided that a nice hummus would go nice with them rather than my normal salsa, but didn't have any chick peas, so I made this quick dip with black beans and kalamata olives. It was fantastic, filling and healthy to boot!

Black Bean & Kalamata Olive Hummus
1-15oz. Can Black Beans, rinsed and drained
1 Clove Garlic, chopped
2 Scallions, chopped
1 dz. Kalamata Olives, pitted
1 tbsp. Extra Virgin Olive Oil

Add the first four ingredients into a food processor and pulse until all ingredients have been mixed together. Next, add the oil and pulse again until the mixture is a paste-like consistency. Serve with tortilla chips. Serves 4. 


Points+=3pts (not including the chips)

Enjoy!


Shared on Lemon Sugar Link Party 8/11/12

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3 Bean Chicken Chili

There are several things that I like about chili. One. It's very versatile. You can use just about any type of meat or no meat at all for that matter. Two. It's VERY easy to prepare. The prep time on chili is usually only about 10-15 minutes. Three. You can season it any way you like. Me...I like mine mild but add a little more chili powder and you can create one with a little more kick. Four. You can prepare it the night before if you wish then let it cook on warm/low all day in your slow cooker for a ready made meal after a long day away from home. Whatever your preference, chili is a healthy, filling meal that our family loves. I made this one on Superbowl Sunday and it was so good I served it all on it's own. 

3 Bean Chicken Chili
2 lb. Ground Chicken
1 tbsp. Canola Oil
1/2 c. Red Onion, chopped
2 Cloves Garlic, chopped
1-28oz. Can Crushed Tomatoes
3 tsp. Chili Powder
1-15oz. Can Black Beans
1-15oz. Can Red Kidney Beans
1-15oz. Can White Northern Beans
Kosher Salt, to taste

In a Dutch oven or large saucepan, heat the oil and add in the onions and garlic. Saute about 5 minutes, then add in the ground chicken. Stir until the chicken turns white and is cooked through then add in the crushed tomatoes, chili powder and beans. Let simmer for 1-1 1/2 hours over low heat, stirring every 20 minutes. Serve alone or over rice. Serves 8. 

Points+=9pts

Enjoy! 


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Black Bean, Chicken & Spinach Chili

Well it's a week before Christmas and all through the house, not a creature was stirring, not even a mouse. Oops, wrong story! Sorry, I'm just excited for one of my favorite holidays. Though I do love waking up to a really quiet house and just enjoying my cup of tea before everyone else gets up. The tree is lit. It's quiet and peaceful. Today I'm going to finish my holiday baking but wanted to share with you this great new chili recipe I made last week. And, if you're in the part of the country where the temperatures keep dropping, this will make the perfect, cozy meal for any day of the week to warm your spirits. 


I know what you're thinking. That this sounds like an odd combination. But TRUST me when I say it was incredible! I had purchased some black beans a while ago and forgot I had them in my pantry. When I picked up some ground chicken on sale recently, I figured I'd make something using the two ingredients. So I kind of mimicked my Fiesta Chicken Spinach Dip recipe a little bit and made it into a chili form. Now I made this in my Dutch oven but you could certainly get this ready the night before or in the morning and cook it in a Slow Cooker on warm/low for the day while your out. Serve it over some rice or noodles (we used brown rice) or make a tossed salad and dinner is served!

Black Bean, Chicken & Spinach Chili
2 lb. Ground Chicken
2 tbsp. Canola Oil
1/4 c. Red Onion, chopped
2 Cloves Garlic, chopped
2 tsp. Chili Powder (we don't like our chili too hot but you could certainly use more if you like extra heat)
1-15oz. Can Black Beans, rinsed
1-10oz. Pkg. Frozen Spinach, defrosted and drained
3 Plum Tomatoes, chopped
1-6oz. Can Tomato Paste (I use Hunts)
1 c. Water


In a Dutch oven, add the oil and brown the chicken until it is cooked through and there is no pink. Add the onions, garlic and chili powder and stir for about 2-3 minutes. Add in the beans, tomatoes, spinach, tomato paste and water and mix well. Reduce heat to low and simmer covered for 2 hours, stirring every 30 minutes or so to make sure it's not sticking to the bottom. Serves 6. 


Points+=10pts (without the rice)



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Black Bean Zucchini Fritters

Guess what? I still have more zucchini to use up! I think this is the never ending supply this summer. Thank goodness I love it but I wasn't sure what I was going to try next. While I was in FL last week, I had posted a restaurant review where I had tried Black Bean Cakes. They were amazing but more on the spicy side served with guacamole, salsa and sour cream. I liked them so much I figured I'd give mine a little Mediterranean twist and throw in some of that zucchini too (Shhh..don't tell the kids, they'll never know!). These fritters were to die for and I could make an entire meal out of them alone! By using the self rising flour they puffed up like a cake but were light and fluffy, not dense like a regular black bean cake and the lemon and basil gave them such a fresh taste. **One side note...eat them immediately for the best flavor. I had made my husband a plate for dinner to eat after he got home from work and after they were reheated in the microwave, they were REALLY dry.

Black Bean Zucchini Fritters
1-15oz. Can Black Beans, rinsed well
1 Cup Zucchini, skin on and grated
1 Clove Garlic
2 Tbsp. Fresh Basil, chopped
2 tsp. Lemon Zest
1/2 Cup Self Rising Flour
2 Egg Whites
1/2 tsp. Sea Salt
1/4 tsp. Fresh Ground Black Pepper
Canola Oil, for frying

Add all ingredients to a bowl. Mix well until it looks like a thick, sticky batter. Heat approximately 1" of oil in a large frying pan over medium-high heat. Gently drop a heaping kitchen tablespoon (a.k.a.soup spoon) of the mixture and flatten. Fry 3-4 minutes per side until golden brown. Remove from pan and drain on paper towels or a brown paper bag to remove excess oil. Makes 8-10.

Enjoy!

Fiesta Chicken Spinach Dip

Many years ago, my then boyfriend (now hubby) and I would like to go out for dinner at this mid-sized restaurant in our area. They had this appetizer there that we both loved. So one day, I had decided to ask them what they put in it and go figure...they wouldn't tell me! So the next time we went, we ordered it again but this time I really tried to hone in on my sense of taste alone to try to figure out what was in it. Well, I'm happy to report, my taste buds haven't failed me yet and I have been making this hot dip ever since! It's really quite easy to prepare and over the years, I've learned to opt for the reduced calorie versions of the cheese and sour cream. It's certainly different and not one that I've ever seen anyone else make. In fact, that restaurant still happens to be standing BUT they haven't served this dip on their menu for over 18 years.

Fiesta Chicken Spinach Dip

• 1 Boneless Chicken Breast or 5 Chicken Tenders, cut in 1/2" pieces
• 2 Tbsp. Flour
• 2 Tbsp. Canola Oil
• 1-10oz. Package Frozen Chopped Spinach, thawed and drained
• 1-15oz. Can Black Beans, rinsed and drained
• 1/2 Cup Scallions, chopped
• 1 Plum Tomato, diced
• 8 oz. Sour Cream
• 8oz. Shredded Cheddar Cheese
• 2 tsp. Chili Powder
• 1 Bag Tortilla Chips
• 1 tsp. Kosher Salt

Directions

1. Add 1 tsp. of chili powder to the flour and dredge the chicken pieces. 
2. In a nonstick saute pan, heat the oil and add the chicken. Brown the chicken pieces until they are cooked through; remove from the pan and let drain on paper towels to remove excess oil. 
3. In a large bowl, add the beans, spinach, scallions, tomatoes, 4oz. of the cheese, sour cream, the remaining 1 tsp. of chili powder, the cooked chicken pieces, and salt. Mix well. 
4. Add the mixture to an 8x8 oven safe cooking dish. Top with the remaining cheese and bake at 350°F for 30 minutes or until cheese has melted and is bubbly. Serve hot with tortilla chips. Serves 8-10. 

Enjoy!


Shared on Baking Bad Foodie Friday 1/14/12