Refried Beans Without the Refry

from Allrecipes.com http://allrecipes.com/recipe/refried-beans-without-the-refry/detail.aspx

Serves 15

We like this as a side or as a filling for burritos.

Ingredients:

• 1 onion, peeled and halved
• 3 cups dry pinto beans, rinsed
• 1/2 fresh jalapeno pepper, seeded and chopped
• 2 tablespoons minced garlic
• 5 teaspoons salt
• 1 3/4 teaspoons fresh ground black pepper
• 1/8 teaspoon ground cumin, optional
• 9 cups water

Directions

1. Place the onion, rinsed beans, jalapeno, garlic, salt, pepper, and cumin into a slow cooker. Pour in the water and stir to combine. Cook on High for 8 hours, adding more water as needed. Note: if more than 1 cup of water has evaporated during cooking, then the temperature is too high.
2. Once the beans have cooked, strain them, and reserve the liquid. Mash the beans with a potato masher, adding the reserved water as needed to attain desired consistency.

Black Bean Soft Tacos

from allrecipes.com

serves 8

Ingredients

• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon canola oil
• 2 (15 ounce) cans black beans, rinsed and drained
• 1 (14.5 ounce) can diced tomatoes
• 1 (4 ounce) can chopped green chilies
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon garlic powder
• 1/4 teaspoon pepper
• 8 (6 inch) flour tortillas, warmed
• 1/2 cup shredded reduced-fat Cheddar cheese
• 1 large ripe avocado, peeled and sliced

Directions

1. In a nonstick skillet, saute onion and garlic in oil until tender. Stir in the beans, tomatoes, chilies and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 3-5 minutes or until mixture begins to thicken. Spoon about 1/2 cup off center on each tortilla; sprinkle with cheese. Fold one side of tortilla over filling. Garnish with avocado.

Nutritional Analysis: One taco equals 279 calories, 8 g fat (2 g saturated fat), 5 mg cholesterol, 828 mg sodium, 40 g carbohydrate, 11 g fiber, 12 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable, 1 fat.

Simple Country Ribs

from allrecipes.com

serves 4

Ingredients:

• 2.5 lbs park spareribs
• 2 (18oz) bottles barbecue sauce
• 1 onion, quartered
• 1 tsp salt
• 1/2 tsp ground black pepper

 

1. Place spareribs in a large stockpot with bbq sauce, onion, salt & peppper, Pour in enough water to cover. Bring to a low boil & cook approximately 40 min.
2. Preheat grill for high heat.
3. Lightly oil grate. Remove spareribs from the stock pot & place on prepared grill. Use the bbq sauce in the saucepan to baste robs while cooking. Grill ribs, basting and turning frequently, for 20 min or until nicely browned.

Almond Crusted Tilapia

from Good Housekeeping Sept 08

serves 4

This is probably our family favorite right now. It’s fish plus a side in this recipe. The girls love helping press the almonds on and they eat it up! We never have leftovers.

Ingredients:

• 2 lemons (or 1 if you don’t serve lemon wedges)
• 2 Tbsp olive oil
• 4 tilapia filets (6oz each)
• 1/4 cup sliced natural almonds
• 1 sm onion, chopped
• 1 bag (12oz) trimmed fresh green beans
• 1 pkg (10oz) sliced white mushrooms
• 2 Tbsp water

1. Preheat oven to 425 degrees F. From 1 lemon, grate 1 tsp peel and squeeze 3 tbsp juice; cut 2nd lemon into wedges. In cup, mix lemon peel & 1 tbsp juice, 1 tbsp oil, 1/4 tsp salt & 1/8 tsp coarsely ground black pepper.
2. Spray 13” by 9” glass baking dish with nonstick spray; place tilapia, dark side down, in dish. Drizzle tilapia with lemon mixture; top with almonds, pressing them on. Bake 15 min or until tilapia turns opaque.
3. Meanwhile, in 12-in skillet, heat remaining 1 tbsp oil on med-high heat 1 min. Add onion & cook 5 to 6 min or until golden, stirring occasionally. Stir in green beans, mushrooms, water, 1/4 tsp salt, & 1/8 tsp coarsely ground black pepper. Cook about 6 min or until most of liquid evaporates and green beans are tender-crisp. Toss with remaining 2 tbsp lemon juice. Serve bean mixture & lemon wedges with tilapia.

Each serving: about 315 cal, 33g protein, 15g carb, 15g fat (1g sat), 5g fiber, 0mg chol, 380 mg sodium

Simply Delicious Pork

from Crock Pot Best Loved Slow Cooker Recipes p.143

makes 6 servings

Ingredients:

• 1.5 lbs boneless pork loin, cut into 6 pieces or 6 boneless pork loin chops
• 4 med Golden Delicious apples, sliced
• 3 tablespoons packed light brown sugar
• 1 teaspoon ground cinnamon
• 1/2 teaspoon salt

1. Place pork in Crock-pot slow cooker. Cover with apples.
2. Combine brown sugar, cinnamon, & salt in small bowl, sprinkle over apples. Cover; cook on Low 6 to 8 hours.

Festive Fusilli

from Good Housekeeping

serves 4

Ingredients:

• 12 oz fusilli or rotini pasta
• bag (12oz) broccoli florets
• 1 pt grape tomatoes
• 2 large garlic cloves, peeled & smashed with side of chef’s knife
• 1 Tbsp olive oil
• 1/4c grated Pecorino Romano cheese

1. Preheat over to 450 degrees F. Heat large covered saucepot of salted water to boiling on high. Add pasta & cook as label directs, adding broccoli when 3 min of cooking time remain.
2. Meanwhile, in bowl, toss tomatoes with garlic, oil & 1/4 tsp salt. Spread tomato mixture in 15 1/2” by 10 1/2” jelly roll pan, & roast 15 min or until tomatoes wrinkle & begin to burst, stirring halfway through cooking time.
3. Reserve 1/2 cup pasta cooking water; drain pasta & broccoli. Add reserved pasta cooking water to jelly roll pan, stirring to scrape up any browned bits. Return pasta & broccoli to saucepot; stir in tomato mixture, Romano, 1/2 tsp salt, & 1/4 tsp freshly ground black pepper.