Frijoles!-Full of wonderful Protein- LEGUME Recipes

_Kitten_Kate · February 2012

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scs143 · March 2012

Mexican Lasagna is a fav in our house. Once we started eating healthier, I tried to figure out how we could still eat it.

Here is what I came up with:

Mission small corn tortillas- 6
Salsa- 1/4
Reduced sodium pink beans 1/2 can
Reduced sodium black beans 1/2 can
Reduced sodium chick peas 1/2 can
black olives- 1/2 can - halve each olive
crushed tomatoes- 1 cup
baby spinach 2 cups (or more if you would like)
Sargento reduced fat cheddar cheese (about half the bag)

I do this either in my slow cooker all day or on top of my stove depending on time. Combine all of the ingredients with the exception of the tortillas and cheese in a pot and cook for 1 hour (or 4 on low in the slow cooker).

Spray the bottom and sides of a lasagna pan with Pam or some other no calories spray. Place 2 tortillas in the bottom. Every inch of space does not need to be covered, just the majority of the bottom of the pan. Take your bean mixture and put a layer of that over the tortillas making sure you have a layer that covers the tortillas. Top with a small handful of cheese, just enough to bind the next layer of tortilla. Place two more tortillas on top of the cheese. Then place another layer of beans and another layer of cheese (saving the majority of the cheese for the top. Top with 2 more tortillas. Cover the top two tortillas with the sauce the beans are in until just wet. Top with remaining cheese. Bake at 350 for 30-40 minutes until all cheese is melted and lightly browned.

I serve with low fat sour cream and a salad.

Serving size- 6 pieces

Cal: 256
Fat: 7
Carbs: 32
Protien: 13
Sodium: 664 (this is why I use the low sodium beans).

Enjoy!

monocot · March 2012

Moroccan split pea stew

1 1/2 tablespoons curry powder
1 1/2 tablespoons ground coriander
1/2 tablespoon cumin
1 teaspoon cinnamon
1 1/2 pounds skinless chicken thighs
3 tablespoons olive oil, divided
1 large white onion, chopped
3 garlic cloves, crushed
1/4 teaspoon red pepper flakes
1 14-ounce bag of yellow split peas, rinsed and drained
1 14-ounce can crushed tomatoes
1/2 cup fresh cilantro, chopped

Here's How:
1. In a small bowl, combine the curry powder, coriander, cumin, and cinnamon.
2. Use kitchen shears to trim the excess fat from around the chicken thighs. Season with some of the spices, and salt and pepper on both sides.
3. Heat 2 tablespoons of olive oil in a large soup pot over medium-high heat. Add the chicken in an even layer. Cook the thighs for 3-5 minutes on each side, or until browned. Transfer the chicken to a plate.
4. Add the remaining olive oil to the pot, along with the onion, garlic, red pepper flakes, and what's left of the spices. Season with salt and pepper. Cook about 5 minutes, or until the onion is soft.
5. Add the split peas, crushed tomatoes, and 7 cups of water to the pot. Bring to a boil, then reduce to a simmer.
6. Add the chicken back into the pot. Cook covered for at least 40 minutes, or until the split peas are cooked through and tender. Taste for seasoning, adding more salt and pepper if needed.
7. To serve, ladle the split peas onto a plate. Top with a chicken thigh and garnish with fresh cilantro.

monocot · March 2012

Salsa Lentils:

1 Cup red Lentils
1 tablespoons olive oil
1/2 cups chopped yellow onion
1 Tbsp cloves garlic, finely chopped
1/2 cups chunky salsa
1/4 Pack taco seasoning mix or 1/2 Tsp Cummin & 1/4 or more Tsp Cajun/ Cayenne
So Easy and Yummy.

Calories: 173 Carbs:32 Fat:0 Protein:12 Fibre:7

I like to add golden flax seeds too.
I make my own Taco Seasoning mix and my own salsa

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Frijoles!-Full of wonderful Protein- LEGUME Recipes

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