weekly Recipes

Erica92627

I logged onto my gym site and got this. I'll post it to share.

These are stuff that are good for you and take little time to prepare. Sorry I do not have any counts on this but my calorie count is 1200
so it probably is meant to coutn that.
here ya go...
I personally have not tried this yet but I want to

Savory Chicken with Sour Cream
Prep Time: 5 minutes or less
Total Time: 15 minutes

Ingredients
1 tablespoon sour cream, fat-free
1/8 ounce soup, onion, instant dry mix packet
1 tablespoon milk, fat-free
2 3/4 ounces chicken breast, boneless/skinless, raw


Preparation
Pre-heat oven to 350°F.
Combine sour cream, soup mix, and milk in a small mixing bowl.
Clean and trim chicken breast of visible fat; place in an oven safe baking dish.
Pour mixture on top of chicken and bake for 15 minutes or until cooked through.
Roasted Vegetables
Prep Time: 10 minutes
Total Time: 10 minutes

Ingredients

1/4 bell pepper, green, medium
1/4 onion, yellow
1/2 tomato, medium
1/2 cup zucchini
1 teaspoon olive oil, extra virgin
1/8 teaspoon salt
1/8 teaspoon black pepper


Preparation
Preheat oven to broil. Cover a baking sheet with aluminum foil and lighly coat with non-stick cooking spray.
Wash vegetables. Cut bell pepper and zucchini into 1-inch pieces.
Peel onion. Cut onion and tomato into 1/4-inch wedges.
Place vegetables in a bowl. Drizzle olive oil over top and toss lighly to coat evenly.
Spread vegetables in a single layer on cookie sheet.
Sprinkle with salt.
Broil about 4 inches away from heat for about 10 minutes, stirring occasionally, or until vegetables are tender.
Sprinkle with black pepper (freshly ground is best) to taste.
Red Potatoes with Dill
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients

4 ounces red potatoes
1/2 teaspoon olive oil, extra virgin
1/4 teaspoon dill weed, fresh


Preparation
Wash and cut potatoes into wedges.
Meanwhile, heat water in a small saucepan to boiling.
Add potatoes and cook for 7 to 10 minutes, or until potatoes are tender.
Drain potatoes and toss with olive oil and freshly chopped dill.





Lemon Zest Chickpeas & Spinach
Prep Time: 10 minutes
Total Time: 10 minutes

Ingredients
1/2 garlic clove
1/3 spinach, raw bunch or bagged
1/2 tomato, medium
2 sprays of cooking spray
1/2 lemon
1/4 cup garbanzo beans (cooked or canned without salt)
1/8 teaspoon salt
1/8 teaspoon black pepper
1/2 tablespoon Parmesan cheese, fat free
1/2 teaspoon olive oil, extra virgin


Preparation
Pre-heat stovetop to medium heat.
Mince garlic cloves; chop into small pieces.
Wash spinach and remove stems.
Wash and chop tomatoes.
Spray pan with cooking spray and add minced garlic. Adjust heat to low for 1 minute.
Add spinach into skillet until wilted. Stir in tomatoes and cook for an additional 2 minutes or until soft.
Cut lemon in half; squeeze juice into skillet.
Add chickpeas and lemon zest (rind peelings) into skillet. Cook for an additional 2 minutes or until heated through.
Season with salt and pepper. Garnish with Parmesan cheese and drizzle with olive oil.
Garlic Kale
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients

2 1/4 cups kale
1/2 tablespoon chicken broth, fat-free, low-sodium
1/4 teaspoon garlic powder


Preparation
Wash and chop kale.
Pre-heat skillet to medium-high heat and 1/3 cup of water.
Add kale and chicken broth to skillet and steam for 5-6 minutes.
Place into a side dish and enjoy.
Couscous
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients

1/8 cup couscous, dry


Preparation
Heat 1/2 cup water in a saucepan.
Bring to a boil, add couscous and stir.
Remove from heat and cover.
Let couscous stand for 2-3 minutes.
Fluff with a fork and serve.





Cajun Chicken
Prep Time: 5 minutes or less
Total Time: 20 minutes

Ingredients
1 tablespoon corn meal
1/2 teaspoon cayenne pepper, ground
2 1/8 ounces chicken breast, boneless/skinless, raw
1 spray of cooking spray
1/2 tablespoon milk, fat-free
1/2 teaspoon olive oil, extra virgin


Preparation
Pre-heat oven to 350°F.
Combine corn meal and cayenne pepper in a small dish.
Clean and trim chicken of visible fat.
Spray 1 second of cooking spray on a baking pan.
Place milk in a separate small mixing bowl.
Dip chicken into milk then into the corn meal mixture.
Place covered chicken on sprayed baking pan.
Bake uncovered for 15-20 minutes or until no longer pink.
Zesty Mixed Vegetables
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients

1/2 teaspoon hot pepper sauce
1 slice jalapeno
1 tablespoon vinegar, apple cider
5 baby carrots
1/4 cauliflower, fresh head
1/2 cup green beans, cooked


Preparation
Pre-heat skillet to medium-high heat.
Mix hot sauce, jalapeno, and apple cider in skillet.
Clean and cut vegetables to bite size pieces.
Add vegetables to skillet; saute´ for 5-8 minutes or until desired crispness.
Spiced Baked Potato
Prep Time: 5 minutes or less
Total Time: 15 minutes

Ingredients

3/4 potato, medium, baked
1 tablespoon green onion, chopped
1 slice jalapeno
3 tablespoons chicken broth, fat-free, low-sodium
1 teaspoon hot pepper sauce


Preparation
Note: Allow for a 15-20 period of time to marinate.
Pre-heat oven to 450°F.
Clean and cut potato into wedges.
Clean and chop green onions and jalapeno.
Combine chopped jalapeno, chicken stock, and hot sauce in a small mixing bowl.
Add potato wedges into above sauce mixture; marinate for 15-20 minutes.
Place marinated potato wedges on a baking pan and place in the oven for 10-15 minutes or until desired tenderness.
Place on serving dish and top with green onions.





South of the Border Beef
Prep Time: 5 minutes or less
Total Time: 25 minutes

Ingredients
1/8 onion, yellow
1/2 garlic clove
1/2 slice jalapeno
1 spray of cooking spray
2 ounces beef sirloin steak, raw
1/2 tablespoon flour, all-purpose
1/4 teaspoon black pepper
1/4 cup tomatoes, diced, canned
3 fluid ounces beef broth, low sodium


Preparation
Pre-heat skillet or stovetop to medium-high heat.
Chop onions, garlic clove, and jalapeno.
Spray 1 second of cooking spray in skillet.
Remove all visible fat and cut steak into bite size cubes.
Combine flour and pepper in a small mixing bowl.
Add beef to above flour mixture and coat well.
Shake off excess flour and place beef cubes in heated skillet to brown; 8-10 minutes.
Reduce heat to medium, add chopped onions and garlic, cook for 2 more minutes.
Add diced tomatoes (drained), jalapeno, beef stock, and 1/4-cup water. Reduce heat to low and simmer for 15 minutes or until beef is tender.
Transfer to serving bowl.
Pepper Medley
Prep Time: 5 minutes or less
Total Time: 5 minutes or less

Ingredients

1/2 bell pepper, yellow, whole
1/2 bell pepper, red, medium
1/2 bell pepper, green, medium
1/4 onion, red, medium
1 garlic clove
1/2 ounce Italian dressing, reduced cal, low sodium


Preparation
Pre-heat skillet or stovetop to medium-high heat.
Clean and slice peppers. Cut onion into square pieces. Finely chop garlic; mince.
Pour Italian dressing in skillet and saute´ peppers, onion, and garlic for 3-5 minutes or until desired tenderness.
Tortilla Chips and Salsa
Prep Time: 5 minutes or less
Total Time: 5 minutes or less

Ingredients

1 ounce tortilla chips, baked, unsalted
2 tablespoons salsa


Preparation
Serve tortilla chips with salsa on the side.
Note: 1 ounce of chips equals 10 large chips or 15 small chips.





Citrus Pork Kabob
Prep Time: 5 minutes or less
Total Time: 15 minutes

Ingredients
1/2 tablespoon orange marmalade
1 teaspoon horseradish sauce
2 1/4 ounces lean pork tenderloin
2 tomatoes, cherry
1 tablespoon pineapple chunks, canned in juice
1/2 tablespoon barbecue sauce, low sodium


Preparation
Combine barbecue sauce, marmalade, and horseradish on a small plate.
Cut pork into 3/4-inch cubes and trim all visible fat.
Place pork in a small dish, coat with above mixture, cover dish, and marinate in the refrigerator for 20 or more minutes.
Pre-heat grill to medium-high heat.
Thread pork cubes, cherry tomatoes, and pineapple chunks onto skewer.
Place kabob on grill, brush with extra marinade, then grill for 10-15 minutes. Turn frequently.
Zesty Spinach
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients

1/3 cup chicken broth, fat-free, low-sodium
10 cups spinach, fresh, chopped
1/4 teaspoon garlic powder
2 teaspoons lime juice
1 teaspoon hot pepper sauce


Preparation
Wash and chop spinach.
Pre-heat skillet to medium-high heat and 1/3 cup of chicken broth.
Add spinach to skillet and steam for 5-6 minutes.
Add lime juice and garlic powder to skillet, stir, and heat for one more minute.
Place into a side dish and enjoy.
Baked Beans
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients

1/2 cup beans, baked, canned, vegetarian


Preparation
Prepare as directed on package.





Mexican Chicken
Prep Time: 5 minutes or less
Total Time: 20 minutes

Ingredients
2 1/2 ounces chicken breast, boneless/skinless, raw
1 garlic clove
1 spray of cooking spray
1/2 slice jalapeno
3 olives, black
1/2 ounce salsa


Preparation
Pre-heat skillet or stovetop to low-medium heat.
Clean and trim chicken of visible fat. Place chicken between 2 pieces of plastic wrap and pound with a wooden mallet to uniform thickness.
Finely chop garlic into small pieces; mince.
Spray skillet with 1 second of cooking spray.
Saute´garlic then add chicken; cook until golden; 5-8 minutes each side.
Add salsa and jalapenos, cover, and cook for 10 more minutes.
Top with olives and serve.
Tomato and Cucumber Combo
Prep Time: 5 minutes or less
Total Time: 5 minutes or less

Ingredients

1 tomato, medium
1/2 cucumber
1 tablespoon cilantro, fresh
2 garlic cloves
1/2 teaspoon black pepper
1/2 lime, fresh


Preparation
Wash tomato and cucumber. Cut tomato and cucumber into bite-size pieces. Chop cilantro.
Finely chop garlic clove; mince.
Combine above ingredients in a small bowl.
Add pepper and squeeze lime juice in bowl; gently mix.
Pinto Beans
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients

2/3 cup beans, pinto


Preparation
Prepare as directed on package.





Vegetable Bean Enchilada
Prep Time: 10 minutes
Total Time: 35 minutes

Ingredients
2 baby carrots
1/2 teaspoon olive oil, extra virgin
1/8 onion, white, whole
5 slices jalapeno
1/8 cup crushed, canned tomatoes
1/8 teaspoon salt
3 tablespoons beans, white
1 tortilla, corn, 4.5"
1/2 ounce cheese, colby & monterey jack, reduced fat, shredded
1 tablespoon chili peppers, jalapeno


Preparation
Pre-heat stovetop to medium-high heat.
Slice carrots length-wise.
Add oil to pan. Add sliced carrots and 1/4 cup water to the pan. Stir frequently; cook for 5 minutes or until at desired tenderness.
Chop onion, pepperand tomatoes. Add these vegetables to the pan with carrots.
Pre-heat oven to 350°F.
Mash beans with the back of a spoon.
Place half the crushed beans and half of the vegetables into each tortilla.
Sprinkle cheese and green chilies into each tortilla.
Roll up the tortillas and place them seam-side down into the baking dish.
Cover and bake for 10-15 minutes or until bubbly.
Zesty Mixed Vegetables
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients

1/2 teaspoon hot pepper sauce
1 slice jalapeno
1 tablespoon vinegar, apple cider
5 baby carrots
1/4 cauliflower, fresh head
1/2 cup green beans, cooked


Preparation
Pre-heat skillet to medium-high heat.
Mix hot sauce, jalapeno, and apple cider in skillet.
Clean and cut vegetables to bite size pieces.
Add vegetables to skillet; saute´ for 5-8 minutes or until desired crispness.
Fiesta Beans with Corn and Tomato
Prep Time: 5 minutes or less
Total Time: 15 minutes

Ingredients

1/3 cup black beans, canned/cooked
3 cups spinach, fresh, chopped
2 tablespoons corn, yellow, frozen
1/2 tomato, medium


Preparation
Drain and rinse beans and corn.
Wash tomato and dice into small pieces.
Mix all together and serve in a side dish.

Erica92627

I logged onto my gym site and got this. I'll post it to share.

These are stuff that are good for you and take little time to prepare. Sorry I do not have any counts on this but my calorie count is 1200
so it probably is meant to coutn that.
here ya go...
I personally have not tried this yet but I want to

Savory Chicken with Sour Cream
Prep Time: 5 minutes or less
Total Time: 15 minutes

Ingredients
1 tablespoon sour cream, fat-free
1/8 ounce soup, onion, instant dry mix packet
1 tablespoon milk, fat-free
2 3/4 ounces chicken breast, boneless/skinless, raw


Preparation
Pre-heat oven to 350°F.
Combine sour cream, soup mix, and milk in a small mixing bowl.
Clean and trim chicken breast of visible fat; place in an oven safe baking dish.
Pour mixture on top of chicken and bake for 15 minutes or until cooked through.
Roasted Vegetables
Prep Time: 10 minutes
Total Time: 10 minutes

Ingredients

1/4 bell pepper, green, medium
1/4 onion, yellow
1/2 tomato, medium
1/2 cup zucchini
1 teaspoon olive oil, extra virgin
1/8 teaspoon salt
1/8 teaspoon black pepper


Preparation
Preheat oven to broil. Cover a baking sheet with aluminum foil and lighly coat with non-stick cooking spray.
Wash vegetables. Cut bell pepper and zucchini into 1-inch pieces.
Peel onion. Cut onion and tomato into 1/4-inch wedges.
Place vegetables in a bowl. Drizzle olive oil over top and toss lighly to coat evenly.
Spread vegetables in a single layer on cookie sheet.
Sprinkle with salt.
Broil about 4 inches away from heat for about 10 minutes, stirring occasionally, or until vegetables are tender.
Sprinkle with black pepper (freshly ground is best) to taste.
Red Potatoes with Dill
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients

4 ounces red potatoes
1/2 teaspoon olive oil, extra virgin
1/4 teaspoon dill weed, fresh


Preparation
Wash and cut potatoes into wedges.
Meanwhile, heat water in a small saucepan to boiling.
Add potatoes and cook for 7 to 10 minutes, or until potatoes are tender.
Drain potatoes and toss with olive oil and freshly chopped dill.





Lemon Zest Chickpeas & Spinach
Prep Time: 10 minutes
Total Time: 10 minutes

Ingredients
1/2 garlic clove
1/3 spinach, raw bunch or bagged
1/2 tomato, medium
2 sprays of cooking spray
1/2 lemon
1/4 cup garbanzo beans (cooked or canned without salt)
1/8 teaspoon salt
1/8 teaspoon black pepper
1/2 tablespoon Parmesan cheese, fat free
1/2 teaspoon olive oil, extra virgin


Preparation
Pre-heat stovetop to medium heat.
Mince garlic cloves; chop into small pieces.
Wash spinach and remove stems.
Wash and chop tomatoes.
Spray pan with cooking spray and add minced garlic. Adjust heat to low for 1 minute.
Add spinach into skillet until wilted. Stir in tomatoes and cook for an additional 2 minutes or until soft.
Cut lemon in half; squeeze juice into skillet.
Add chickpeas and lemon zest (rind peelings) into skillet. Cook for an additional 2 minutes or until heated through.
Season with salt and pepper. Garnish with Parmesan cheese and drizzle with olive oil.
Garlic Kale
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients

2 1/4 cups kale
1/2 tablespoon chicken broth, fat-free, low-sodium
1/4 teaspoon garlic powder


Preparation
Wash and chop kale.
Pre-heat skillet to medium-high heat and 1/3 cup of water.
Add kale and chicken broth to skillet and steam for 5-6 minutes.
Place into a side dish and enjoy.
Couscous
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients

1/8 cup couscous, dry


Preparation
Heat 1/2 cup water in a saucepan.
Bring to a boil, add couscous and stir.
Remove from heat and cover.
Let couscous stand for 2-3 minutes.
Fluff with a fork and serve.





Cajun Chicken
Prep Time: 5 minutes or less
Total Time: 20 minutes

Ingredients
1 tablespoon corn meal
1/2 teaspoon cayenne pepper, ground
2 1/8 ounces chicken breast, boneless/skinless, raw
1 spray of cooking spray
1/2 tablespoon milk, fat-free
1/2 teaspoon olive oil, extra virgin


Preparation
Pre-heat oven to 350°F.
Combine corn meal and cayenne pepper in a small dish.
Clean and trim chicken of visible fat.
Spray 1 second of cooking spray on a baking pan.
Place milk in a separate small mixing bowl.
Dip chicken into milk then into the corn meal mixture.
Place covered chicken on sprayed baking pan.
Bake uncovered for 15-20 minutes or until no longer pink.
Zesty Mixed Vegetables
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients

1/2 teaspoon hot pepper sauce
1 slice jalapeno
1 tablespoon vinegar, apple cider
5 baby carrots
1/4 cauliflower, fresh head
1/2 cup green beans, cooked


Preparation
Pre-heat skillet to medium-high heat.
Mix hot sauce, jalapeno, and apple cider in skillet.
Clean and cut vegetables to bite size pieces.
Add vegetables to skillet; saute´ for 5-8 minutes or until desired crispness.
Spiced Baked Potato
Prep Time: 5 minutes or less
Total Time: 15 minutes

Ingredients

3/4 potato, medium, baked
1 tablespoon green onion, chopped
1 slice jalapeno
3 tablespoons chicken broth, fat-free, low-sodium
1 teaspoon hot pepper sauce


Preparation
Note: Allow for a 15-20 period of time to marinate.
Pre-heat oven to 450°F.
Clean and cut potato into wedges.
Clean and chop green onions and jalapeno.
Combine chopped jalapeno, chicken stock, and hot sauce in a small mixing bowl.
Add potato wedges into above sauce mixture; marinate for 15-20 minutes.
Place marinated potato wedges on a baking pan and place in the oven for 10-15 minutes or until desired tenderness.
Place on serving dish and top with green onions.





South of the Border Beef
Prep Time: 5 minutes or less
Total Time: 25 minutes

Ingredients
1/8 onion, yellow
1/2 garlic clove
1/2 slice jalapeno
1 spray of cooking spray
2 ounces beef sirloin steak, raw
1/2 tablespoon flour, all-purpose
1/4 teaspoon black pepper
1/4 cup tomatoes, diced, canned
3 fluid ounces beef broth, low sodium


Preparation
Pre-heat skillet or stovetop to medium-high heat.
Chop onions, garlic clove, and jalapeno.
Spray 1 second of cooking spray in skillet.
Remove all visible fat and cut steak into bite size cubes.
Combine flour and pepper in a small mixing bowl.
Add beef to above flour mixture and coat well.
Shake off excess flour and place beef cubes in heated skillet to brown; 8-10 minutes.
Reduce heat to medium, add chopped onions and garlic, cook for 2 more minutes.
Add diced tomatoes (drained), jalapeno, beef stock, and 1/4-cup water. Reduce heat to low and simmer for 15 minutes or until beef is tender.
Transfer to serving bowl.
Pepper Medley
Prep Time: 5 minutes or less
Total Time: 5 minutes or less

Ingredients

1/2 bell pepper, yellow, whole
1/2 bell pepper, red, medium
1/2 bell pepper, green, medium
1/4 onion, red, medium
1 garlic clove
1/2 ounce Italian dressing, reduced cal, low sodium


Preparation
Pre-heat skillet or stovetop to medium-high heat.
Clean and slice peppers. Cut onion into square pieces. Finely chop garlic; mince.
Pour Italian dressing in skillet and saute´ peppers, onion, and garlic for 3-5 minutes or until desired tenderness.
Tortilla Chips and Salsa
Prep Time: 5 minutes or less
Total Time: 5 minutes or less

Ingredients

1 ounce tortilla chips, baked, unsalted
2 tablespoons salsa


Preparation
Serve tortilla chips with salsa on the side.
Note: 1 ounce of chips equals 10 large chips or 15 small chips.





Citrus Pork Kabob
Prep Time: 5 minutes or less
Total Time: 15 minutes

Ingredients
1/2 tablespoon orange marmalade
1 teaspoon horseradish sauce
2 1/4 ounces lean pork tenderloin
2 tomatoes, cherry
1 tablespoon pineapple chunks, canned in juice
1/2 tablespoon barbecue sauce, low sodium


Preparation
Combine barbecue sauce, marmalade, and horseradish on a small plate.
Cut pork into 3/4-inch cubes and trim all visible fat.
Place pork in a small dish, coat with above mixture, cover dish, and marinate in the refrigerator for 20 or more minutes.
Pre-heat grill to medium-high heat.
Thread pork cubes, cherry tomatoes, and pineapple chunks onto skewer.
Place kabob on grill, brush with extra marinade, then grill for 10-15 minutes. Turn frequently.
Zesty Spinach
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients

1/3 cup chicken broth, fat-free, low-sodium
10 cups spinach, fresh, chopped
1/4 teaspoon garlic powder
2 teaspoons lime juice
1 teaspoon hot pepper sauce


Preparation
Wash and chop spinach.
Pre-heat skillet to medium-high heat and 1/3 cup of chicken broth.
Add spinach to skillet and steam for 5-6 minutes.
Add lime juice and garlic powder to skillet, stir, and heat for one more minute.
Place into a side dish and enjoy.
Baked Beans
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients

1/2 cup beans, baked, canned, vegetarian


Preparation
Prepare as directed on package.





Mexican Chicken
Prep Time: 5 minutes or less
Total Time: 20 minutes

Ingredients
2 1/2 ounces chicken breast, boneless/skinless, raw
1 garlic clove
1 spray of cooking spray
1/2 slice jalapeno
3 olives, black
1/2 ounce salsa


Preparation
Pre-heat skillet or stovetop to low-medium heat.
Clean and trim chicken of visible fat. Place chicken between 2 pieces of plastic wrap and pound with a wooden mallet to uniform thickness.
Finely chop garlic into small pieces; mince.
Spray skillet with 1 second of cooking spray.
Saute´garlic then add chicken; cook until golden; 5-8 minutes each side.
Add salsa and jalapenos, cover, and cook for 10 more minutes.
Top with olives and serve.
Tomato and Cucumber Combo
Prep Time: 5 minutes or less
Total Time: 5 minutes or less

Ingredients

1 tomato, medium
1/2 cucumber
1 tablespoon cilantro, fresh
2 garlic cloves
1/2 teaspoon black pepper
1/2 lime, fresh


Preparation
Wash tomato and cucumber. Cut tomato and cucumber into bite-size pieces. Chop cilantro.
Finely chop garlic clove; mince.
Combine above ingredients in a small bowl.
Add pepper and squeeze lime juice in bowl; gently mix.
Pinto Beans
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients

2/3 cup beans, pinto


Preparation
Prepare as directed on package.





Vegetable Bean Enchilada
Prep Time: 10 minutes
Total Time: 35 minutes

Ingredients
2 baby carrots
1/2 teaspoon olive oil, extra virgin
1/8 onion, white, whole
5 slices jalapeno
1/8 cup crushed, canned tomatoes
1/8 teaspoon salt
3 tablespoons beans, white
1 tortilla, corn, 4.5"
1/2 ounce cheese, colby & monterey jack, reduced fat, shredded
1 tablespoon chili peppers, jalapeno


Preparation
Pre-heat stovetop to medium-high heat.
Slice carrots length-wise.
Add oil to pan. Add sliced carrots and 1/4 cup water to the pan. Stir frequently; cook for 5 minutes or until at desired tenderness.
Chop onion, pepperand tomatoes. Add these vegetables to the pan with carrots.
Pre-heat oven to 350°F.
Mash beans with the back of a spoon.
Place half the crushed beans and half of the vegetables into each tortilla.
Sprinkle cheese and green chilies into each tortilla.
Roll up the tortillas and place them seam-side down into the baking dish.
Cover and bake for 10-15 minutes or until bubbly.
Zesty Mixed Vegetables
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients

1/2 teaspoon hot pepper sauce
1 slice jalapeno
1 tablespoon vinegar, apple cider
5 baby carrots
1/4 cauliflower, fresh head
1/2 cup green beans, cooked


Preparation
Pre-heat skillet to medium-high heat.
Mix hot sauce, jalapeno, and apple cider in skillet.
Clean and cut vegetables to bite size pieces.
Add vegetables to skillet; saute´ for 5-8 minutes or until desired crispness.
Fiesta Beans with Corn and Tomato
Prep Time: 5 minutes or less
Total Time: 15 minutes

Ingredients

1/3 cup black beans, canned/cooked
3 cups spinach, fresh, chopped
2 tablespoons corn, yellow, frozen
1/2 tomato, medium


Preparation
Drain and rinse beans and corn.
Wash tomato and dice into small pieces.
Mix all together and serve in a side dish.