Southwestern Layered Bean Dip

Prep Time: 20 mins

Total Time: 20 mins

Ingredients

• 16 ounce(s) beans, refried, fat-free, preferably "spicy"
• 15 ounce(s) beans, black, rinsed
• 4 whole scallion(s) (green onions), sliced
• 1/2 cup(s) salsa
• 1/2 teaspoon cumin, ground
• 1/2 teaspoon chili powder
• 1/4 cup(s) pepper(s), jalapenos, pickled, chopped
• 1 cup(s) cheese, cheddar, shredded, or shredded Monterey Jack
• 1 1/2 cup(s) lettuce, romaine, chopped
• 1 medium tomato(es), chopped
• 1 medium avocado, chopped
• 1/4 cup(s) olive(s), black, sliced (optional)

Preparation

1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

Nutritional Info (Per serving):

Calories: 146, 

Saturated Fat: 3g, 

Sodium: 288mg, 

Dietary Fiber: 5g, 

Total Fat: 7g, 

Carbs: 15g, 

Cholesterol: 12mg, 

Protein: 7g

Carb Choices: 0.5

HUEVOS RANCHEROS (Eggs/ Black Beans/ & Salsa)

Huevos Rancheros - Eggs, Black Beans, & Salsa

 
Huevos rancheros (Spanish pronunciation: [ˌweβos ranˈtʃeɾos]) is a classic Mexican breakfast dish popular throughout much of the Americas consisting of eggs served in the style of the traditional large mid-morning fare on poor farms.
The basic dish consists of fried eggs served upon lightly fried corn tortillas topped with a tomato-chili sauce. Refried beans, slices of avocado, or guacamole may accompany the dish.

This is a dish where you assemble components. There is no set way to make this.

Garlic
Olive oil
One can of black beans
Eggs
Favorite Jar of Salsa - I throw together tomatoes, cilantro, lime, chile, and onion in three minutes for a quick fresh salsa
Corn Tortilla - optional

Saute a clove of sliced garlic in a little olive oil in a non stick pan. Add drained black beans and half a jar of salsa. Simmer while you prepare other ingredients. Add a little tabasco if you desire some heat.

Prepare your eggs the way your family likes them - I like mine over well done and I like them cooked in a drop of olive oil for flavor. While eggs are cooking, pop tortillas into the toaster for those who will be eating them.

Place cooked eggs on a toasted tortilla, add a scoop of black beans, and spoon on some salsa. Delicious!

BLACK BEAN & CORN QUICHE

Black Bean & Corn Quiche

 

Brunch, quick supper, leftover or fresh…this substantial dish is flavor-filled and easy. Serve with lots of diced tomatoes and avocados and sour cream.

2 tablespoons melted butter
5 eggs
3 tablespoons flour
1/4 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt
1 1/2 teaspoons taco seasoning
One 4-ounce can diced green chiles
One 16-ounce container cottage cheese
1 1/2 cups shredded jack or pepper jack cheese
1/2 cup frozen corn
One 15-ounce can black beans, drained and rinsed

Preheat oven to 350 degrees. Spray a deep dish pie plate or casserole with vegetable cooking spray and set aside.

In a large bowl whisk together the butter, eggs, flour, baking soda, baking powder, salt, and taco seasoning. Blend in green chiles, cottage cheese, jack cheese, corn, and beans. Pour into prepared pan and bake for 40-45 minutes or until knife inserted in center comes out clean. Makes 10 servings.

Per Serving:
226 Cal;
17 g Protein;
12 g Tot Fat;
12 g Carb;
3 g Fiber;
1 g Sugar;
293 mg Sodium

BLACK BEAN SOUP *KISS* (KEEP IT SIMPLE SUPPER)

BLACK BEAN SOUP KISS (KEEP IT SIMPLE SUPPER)

2 cans black beans, drained
2 cups chicken broth - Swanson Natural Goodness is excellent
2 cups salsa - use your favorite brand from a jar or grab a container of fresh from the produce section
Juice of one lime

 SALSA:
Sea salt
freshly ground black pepper
Greek yogurt
chopped cilantro

Combine beans, broth, salsa, and lime juice in a blender and blend until smooth. Transfer to medium pot, bring to a simmer over medium heat. Season to taste with salt, if needed. Serve with dollop of yogurt and cilantro.
Per one cup serving Calories 120, fat 2g, carbs 11 (fiber 5g), protein 5g

BLACK BEAN BROWNIES

87 Calories
2g Fat
3.6g Protein
2.3g Carb
.3g Sugar

This recipe will have your friends and family asking for more and they'll never know it was made with Black Beans! For more free healthy recipes, cooking tips and tutorials go to http://www.FaveDiets.com

STEAMED SOLE W/ BLACK BEAN SAUCE

Steamed Sole with Black Bean Sauce 

Preparation time: 15 min	Servings: 6
Cooking time: 15 min

Ingredients:

1/2 tsp sugar

1 tbsp vegetable oil

2 tsp garlic cloves, crushed

1/4 tsp white pepper

1 scallion, finely shredded

1 tbsp low sodium soy sauce

1 tbsp ginger, finely shredded

3/4 tsp rice wine, or dry sherry

3/4 tsp sesame oil

2 tsp Chinese dried black beans, dul see

1 whole alaskan sole, about 1-1/4 lb each, cleaned and gutted, with head and tail intact

3/4 tsp salt

Cooking Directions:

Thoroughly rinse fish in cold water and pat dry. Sprinkle 1/2 tsp salt over the outside and into cavity of fish. Rinse black beans in several changes of cold water and drain. In a small bowl, mash beans, garlic, and sugar with back of wooden spoon. Stir in sesame oil, rice wine, pepper, and 1/8 tsp salt. Place fish in 9 in. shallow heatproof bowl and spread black beans over fish on both sides and in cavity. Bring water to a boil over high heat in a covered steamer large enough to fit the dish without touching the sides of the steamer. Carefully place dish into steamer, cover, and steam 5 minutes. Turn off heat and let stand, covered, 4 minutes. Test fish for doneness by poking the thickest part with a fork or chopstick; flesh should flake. If not, re-steam 1-2 minutes, or until fish just flakes. Carefully remove the dish from the steamer and pour off any liquid in the dish. In a small skillet, heat oil until hot but not smoking over high heat. Sprinkle ginger and scallion over fish. Drizzle soy sauce over fish and carefully pour oil over fish. The oil will make a crackling sound as it hits the fish. Serve immediately.

Nutrition Facts

Calories 58

% Calories From Fat 49.7%

Total Fat 3.2g

Saturated Fats 0.3g

Mono-unsaturated Fats 0.6g

Poly-unsaturated Fats 2.1g

Cholesterol 14mg

Sodium 410mg

Total Carbohydrates 1.6g

Dietary Fiber 0.3g

Sugar 0.5g

Protein 5.5g

SLOW COOKER PORK W/ GREENS & BEANS

Slow Cooker Pork with Greens and Beans


They never complain about eating both beans and greens in one meal when they're served alongside rich, slow-cooked pork. I used pork shoulder, but you could use a leaner cut to save on fat and calories.
INGREDIENTS
2 lbs. pork shoulder, visible fat removed
1 T chili powder
1/2 t red pepper flakes
1/2 t salt, kosher or sea
3 cloves garlic, halved
1 c chicken stock, low sodium
1 c low-sodium diced tomatoes
2 c escarole
3 c cannellini beans, drained and rinsed
1/2 c pepitas, raw (optional)
DIRECTIONS
Prepare spice rub by combining the chili powder, red pepper and salt. Rub over the pork shoulder 1 hour before cooking or the night before. Refrigerate meat until ready to cook. Place the pork in a slow cooker with the garlic. Pour stock over the meat. Set on low and cook for 5-6 hours. Remove lid and break up meat. Add diced tomatoes, beans and escarole to slow cooker with the greens placed on top to steam. Continue to cook for 1 hour. While mixture is cooking, toast pepitas on top of the stove in a small pan. Serve warm with toasted pepitas as a garnish.

Makes 8 one cup servings with 1 teaspoon of pepitas as garnish.

Number of Servings: 8

Nutritional Info

Amount Per Serving:

Calories: 283.6

Total Fat:	15.6g
Total Carbs:	10.7g
Dietary Fiber:	3.4mg
Protein:	25.8g

COWBOY CAVIAR (BLACK BEAN SALSA)

Cowboy Caviar  (Black Bean Salsa )

INGREDIENTS
2 (15oz) cans black beans, rinsed
1 (17 oz) can whole kernel corn, drained
2 large tomatoes, chopped
1 large avocado, diced
1/2 red onion, chopped
1/4 cup chopped fresh cilantro

Dressing 
1 Tbsp red wine vinegar
3-4 Tbsp lime juice
2 Tbsp olive oil
1 tsp salt
1/2 tsp pepper

DIRECTIONS
1. Combine all ingred. in bowl.
2. Cover and chill.
3. Garnish with avocado slices or cilantro sprigs.
3. Serve with tortilla chips


Number of Servings: 24

Nutritional Info

Amount Per Serving:

Calories: 56.7

Total Fat:	1.7g
Total Carbs:	8.8g
Dietary Fiber:	2.4mg
Protein:	2.5g