Tag Archives: black bean

Black Bean and Corn Salad

August 14, 2010 admin Leave a comment

Nutritious, full of fiber, satisfying, filling, extremely portable – this is a great lunch salad.

4 servings
350 calories per serving

1 c frozen corn
½ c French dressing
2 t chopped chipotle chiles in adobo sauce
4 c chopped romaine lettuce
2 c grape tomatoes, halved
¼ c sliced green onions
15 oz. can black beans, drained and rinsed
½ c shredded low fat cheddar cheese
1 c coarsely chopped blue tortilla chips
¼ c chopped cilantro

Cook corn according to package directions then drain and rinse with cold water to stop the cooking process. Combine dressing with chipotle chilies. Combine corn, lettuce, tomatoes, onions, beans and cheese then add dressing and mix well. Garnish with chips and cilantro.

Appetizers, Chicken, Lunch, Mexican, Snacks

Chicken and Black Bean Quesadillas

July 17, 2010 admin Leave a comment

This is so savory and flavorful…and filling ! You can also cut these into smaller servings and make as a snack or appetizer.

4 servings
348 calories per serving

2 c shredded cooked chicken breast (Perdue Shortcuts work great here!)
2/3 c salsa verde
15 oz. can black beans, rinsed and drained
4 80 calorie tortilla wraps
1 c shredded low fat Mexican four cheese blend
Pam
Extra salsa verde for dipping
Salt and pepper to taste

Mix chicken, 1/3 c salsa, salt and pepper. If chicken is cold, you may want to heat it a couple minutes in the microwave – this way the quesadilla comes to heat quicker. Combine beans with the rest of the salsa and mash slightly to break up some of the beans. Spread 1/3 bean mix over half a tortilla and then top with ½ of the chicken mix and ¼ c cheese. Fold in half and spray the outsides of the tortillas with Pam. Heat a skillet and cook each quesadilla a couple of minutes each side. Cut into wedges and serve.

Lunch, Mexican, Salads, Sides

Spicy Black Bean Salad

May 2, 2010 admin Leave a comment

I’ve been making this side salad for years. It is great alongside so many dishes ! Sometimes it’s even good as a lunch served with a few low fat crackers.

10 servings
250 calories per serving

15 oz. can black beans, rinsed and drained
1 can mandarin oranges, rinsed
2-3 scallions, thinly sliced
1/3 c chunky salsa
¼ c lime juice
2 cloves garlic, minced
½ t ground cumin

Mix all ingredients and refrigerate at least 3 hours.

Dinner, Lunch, Mexican

Black Bean Pies

April 17, 2010 admin Leave a comment

Though the Morningstar Farms black bean patties are MIGHTY GOOD, these were also good and if you’re just in the mood to do it from scratch, this is a great recipe !

4 servings
194 calories per serving

Pam
3 t oil
½ onion, chopped finely
½ green pepper, chopped finely
2 large garlic cloves, minced
1 T honey
1 T cider vinegar
½ t chili powder
½ t cumin
¼ t red pepper flakes
15 oz. can black beans, drained and rinsed
¼ c breadcrumbs
2 T flour
4 T low fat sour cream
2 T cilantro, chopped

Spray skillet with Pam. Heat 2 t oil on medium high and sauté onion, pepper and garlic 4 minutes or until golden then add honey, cider, chili, cumin and red pepper and mix well. Add beans and breadcrumbs to the pan and reduce the heat to medium and cook 10 minutes stirring frequently. Remove pan from heat and mash bean mixture with a potato masher until it is the consistency of a thick puree, and then shape mix into 4 patties (like a hamburger). Spread flour on a platter and coat patties on both sides. Spray same skillet with Pam and ad 1 t oil. Saute patties until light browned turning once. Serve each with sour cream and cilantro.

Appetizers, Mediterranean, Snacks

Black Bean Hummus

April 7, 2010 admin 3 Comments

This is exactly what is says – the flavor of black bean dip mixed with the flavor of hummus and it was quite good ! Serve with Triscuits or homemade pita chips for a great appetizer or snack !

1 ½ cups
43 calories per serving (1 serving = 2 T)

15 oz. can black beans, rinsed and drained
1 T tahini (sesame seed paste)
1 T low fat sour cream
4 garlic cloves, minced
1 T minced tomato
1 T lime juice
1 t cumin
Pepper to taste

In a food processor mix all ingredients and process until smooth.

Dinner, Mexican, Sandwiches

Black Bean Burgers

February 12, 2010 admin 2 Comments

These are not are not a replacement for burgers – if you think of it that way, you are going to be disappointed. Take these for what they are – an amazing savory, tasty pressed veggie patty that is only 120 calories. Topped with avocado and salsa, and placed on a bun, it makes a great meal.

4 servings
380 calories per serving

4 Morningstar black bean burgers
4 Arnold Thins 100 calorie flat buns
1 avocado, sliced (or 3 T Wholly Guacamole per burger)
1 c salsa

Cook black bean burgers according to package instructions. Place on buns and top with 1/4 the sliced avocado and 1/4 c salsa. Although not shown on the package, I often heat the oven to 375 degrees and place the burgers on a baking sheet sprayed with Pam and then cook for 15 minutes – they come out perfect !

Lunch, Soups

Cuban Black Bean Soup

January 12, 2010 admin Leave a comment

Black Beans are a great source of fiber and a great, filling addition to many salads, stews, etc. In this purer form, their earthy flavor really comes out.

4 servings
368 calories per serving

2 cans black beans, drained and rinsed
1/4 small red onion
2 garlic cloves
2 T olive oil
1 c water
1/2 c sofrito (jars are sold in the Mexican section of your grocery store – near the Goya products)
2 T cilantro leaves
8 T light sour cream (2T per serving)

Place red onion, garlic and sprigs of cilantro in small food processor and puree. Remove and set aside. Place oil in small sauce pan and heat. Add garlic and onion mix and saute until tender, about 3 minutes. Place beans, water, sofrito and 1 T cilanto leaves in blender. Blend on medium speed until desired consistency – I like some big chunks left in mine, so I don’t go too crazy here. Stir into saucepan and heat through. Pour into bowls and top each bowl with 2 T sour cream and serve immediately.

Beef, Dinner

Beef and Black Bean Stew

December 30, 2009 admin Leave a comment

This crock pot meal is easier than easy ! Leftover meat, a couple cans and a little bit of chopping means only a 10 minute prep.

4 servings
232 calories per serving

8 oz. leftover grilled lean sirloin beef (grill an extra steak one night and freeze the left over portion to save it for this meal)
15.5 oz. can of black beans, drained and rinsed
14.5 oz. can of fire roasted diced tomatoes
1 medium green bell pepper, diced
1 small onion, diced
1 T cumin
1 T chili powder
Salt and pepper to taste

4 T sour cream

Place all except the sour cream in a crock pot. Mix well and cook on low for 4 hours.
Place a dollop of sour cream on each bowl before serving.