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Recipes
Black Bean And Corn Salad
By BClover
Nutritional Facts per serving CALORIES 417
- 1 cup whole-kernel corn
- 2 cans (16 ounces each) black beans, rinsed and drained
- 1/4 cup chopped fresh parsley
- 2 tablespoons minced red onions
- 1/4 cup balsamic vinegar
- 2 tablespoons olive oil
- 1 teaspoon lemon juice
- 1 teaspoon minced garlic
- 1 teaspoon honey or brown sugar
- salt
- ground black pepper
- lettuce leaves
Pumpkin Pancakes Recipe
By BClover
In a large bowl, combine the first eight ingredients
- 1-1/2 cups all-purpose flour
- 1/2 cup whole wheat flour
- 2 tablespoons brown sugar
- 2 teaspoons baking powder
- 1 teaspoon ground cinnamon
- 1/2 teaspoon salt
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground nutmeg
- 2 cups fat-free milk
- 1/2 cup canned pumpkin
- 1 egg white, lightly beaten
- 2 tablespoons canola oil
Savory Breakfast Muffins
By BClover
1 dozen muffins | Active Time: 20 minutes | Total Time: 45 minutes 1
- * 2 cups whole-wheat flour
- * 1 cup all-purpose flour
- * 1 tablespoon baking powder
- * 1/2 teaspoon baking soda
- * 1/2 teaspoon freshly ground pepper
- * 1/4 teaspoon salt
- * 2 eggs
- * 1 1/3 cups buttermilk
- * 3 tablespoons extra-virgin olive oil
- * 2 tablespoons butter, melted
- * 1 cup thinly sliced scallions, (about 1 bunch)
- * 3/4 cup diced Canadian bacon, (3 ounces)
- * 1/2 cup grated Cheddar cheese
- * 1/2 cup finely diced red bell pepper
Lemon-Herb Skillet Pork Chops
By BClover
Cooking Light Fresh Food Fast, Oxmoor House 2009 Recipe Time Cook Time: 11 Minutes Prep Time: 2 Minutes ...
- 4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 3 tablespoons all-purpose flour
- 3/4 teaspoon dried thyme
- 3/4 teaspoon paprika
- 1/4 teaspoon dried rubbed sage
- 1 tablespoon olive oil
- 4 lemon wedges
Garlicky Summer Squash and Fresh Corn
By BClover
Heat the oil in a skillet over medium-high heat, and cook the onion and garlic until slightly tender
- 2 tablespoons olive oil
- 1/2 yellow onion, sliced
- 4 cloves garlic, minced
- 1/2 cup vegetable broth
- 1 ear corn, kernels cut from cob
- 2 cups sliced yellow squash
- 2 cups sliced zucchini
- 1 tablespoon chopped fresh parsley
- 2 tablespoons butter
- salt and pepper to taste
Baked Southwest egg rolls
By BClover
Instructions Preheat oven to 400 degrees
- 1 tablespoon vegetable oil
- 2 tablespoons minced green onion
- 2 tablespoons minced red bell pepper
- 1/3 cup frozen corn
- 1/4 cup canned black beans, drained and rinsed
- 2 tablespoons frozen chopped spinach, thawed and drained
- 2 tablespoons diced jalapeno peppers (you can take the seeds out for less spice!)
- 1 chicken breast, cooked and diced
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/2 teaspoon salt
- pinch of cayenne pepper
- 3/4 cup shredded Monterey Jack cheese
- egg roll wrappers
Black Bean and Butternut Squash Soup
By BClover
This recipe was adapted from Seppo Farrey's excellent "3 Bowls" cookbook to make it ED-friendly
- 2 cups black beans, rinsed and soaked overnight
- 1 large butternut squash, peeled and cut into 1" chunks
- 7 cups water
- 1 onion, chopped
- 4 cloves garlic, minced
- 2 Tbsp olive or canola oil
- 2 tsp salt
- 2 tsp Coconut Aminos (or tamari if not avoiding soy)
Armadillo Eggs
By BClover
Mix ½ lb. Grated cheese with sausage
- 1 lb. Grated Monterey Jack cheese
- ½ lb. Sausage
- 1 ½ cup buttermilk biscuit mix
- 15 medium sized canned jalapeno peppers
- 1 beaten egg
- 1 pkg. Shake-N-Bake for pork
Peruvian Grilled Chicken
By BClover
Shelley Wiseman
- 1/3 cup soy sauce
- 2 tablespoons fresh lime juice
- 5 garlic cloves
- 2 teaspoons ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon dried oregano
- 1 tablespoon vegetable oil
- 2 lbs BLSL chicken breasts or 1 whole chicken
- Accompaniment: lime wedges
Zucchini Noodles
By BClover
Run a vegetable peeler down the length of zucchini, creating long strips ("noodles")
- 4 small zucchini
- 1 cup prepared pasta sauce or low-fat italian salad dressing