Beans

Lime-Spiked Black Bean Dip

It’s Cinco de Mayo so what are you planning on eating today?  Burritos?  Enchiladas?  Fajitas?  Tacos?  Mexican food is so good but can be really terrible for you, especially because so much of the Americanized Mexican food available to us is loaded with ooey gooey melted cheese.  But the good thing is, Mexican food can easily be made low-fat at home by substituting low-fat cheese, low-fat sour cream, healthy beans and lots of veggies.  As tempted as I was to make a big Mexican meal, I decided to keep things a little simple with an easy bold and healthy dip.  This Lime-Spiked Black Bean Dip is a healthy way to enjoy some Mexican food on this Cinco de Mayo without a)breaking the bank or b)spending hours on the elliptical machine working it off.

Canned black beans are whirled in a food processor until smooth (but not too smooth – chunks of beans make for awesome texture) and combined with grated carrots, fresh lime juice, scallions, garlic, and cilantro.  A little salt and cayenne pepper add seasoning to beans which can typically be pretty bland (I used low-sodium black beans so I could control the salt content).  I really love the addition of the grated carrot because it provides a fat-free crunch while the scallion gives a fantastic mild onion flavor.  And the lime – it really brings this dip to life.  This is a thick dip, especially if it’s been in the refrigerator for a bit so add a little water or black bean juice if you ‘d prefer it to be more “dippy”.  If you don’t like cilantro, you can leave it out but it provides an herby flavor that is so good in Mexican food.  Serve with tortilla chips and you’ve got a healthy vegetarian snack or appetizer than would also be great folded into a tortilla for a light lunch.

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Place beans in a food processor, and pulse until almost smooth.

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Combine the beans, carrot, and the remaining ingredients in a medium bowl, stirring until well blended. Let stand 30 minutes.

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Serve with baked tortilla chips.

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Additions:  None

Omissions:  None

Substitutions:  None

Overall Rating:  Love It

Source:  Cooking Light magazine

 

Tortilla Chip Casserole

Didn’t someone once say that casseroles are boring?  I guess casseroles used to primarily consist of some kind of leftover meat, mixed vegetables, maybe a pasta, rice or potato and some kind of creamy condensed soup…yeah…boring.  I wouldn’t want to eat that.  Well, unless I’m really hungry.  This Tortilla Chip Casserole is unlike any other casserole you’ve had.  If you are making this for dinner for guests or family, don’t even bother telling them you made a casserole because you’ll have them dreaming of Taco Bell right away.  Instead, tell them you have made the most flavorful, cheesy knock-your-socks-off dish and leave it at that.

Black beans, chicken and tortilla chips are nestled between layers of a spicy, cheesy milk sauce, and topped with enchilada sauce and cheese before being baked until melted and gooey.  Cumin and coriander are added to the milk sauce giving warmth to the already-bold flavors going on in the dish and cream cheese is also melted in making the sauce thick and rich.  Roasted red peppers, which are tucked away in the middle of the layers, add more flavor but sort of disappear in the end result so leave them in or leave them out, it’s up to you.  The best way I can describe this dish to say it’s like eating your favorite Mexican dip for dinner.  It’s creamy, it’s cheesy, it’s hearty, it has chicken, it has chips, it has spice.  It’s everything wrapped up in one little casserole bow.  Don’t let the lengthy list of ingredients deter you:  this will be the best dish you’ve made in a long time.  And no one will be dreaming of Taco Bell.

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The ingredients:

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Heat oil in a saucepan over medium heat. Add onion; cook 6 minutes. Add garlic and flour; cook 2 minutes. ­Gradually add milk and stock, stirring constantly; bring to a boil. Remove from heat; stir in cumin, coriander, salt, pepper, and cream cheese.

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Spread 1/2 cup milk mixture over bottom of a broiler-safe 11 x 7-inch baking dish. Layer beans, 1 1/2 cups chicken, and 2 ounces chips. Top with 1/2 cup milk mixture. Layer 1 1/2 cups chicken, bell pepper, and 2 ounces chips; top with 1 cup milk mixture and enchilada sauce.

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Sprinkle with shredded cheese. Bake at 350°F for 30 minutes.

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Sprinkle with green onions, if desired.  (I was in such a hurry to eat this, I completely forgot the green onions!)

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Additions:  None

Omissions:  None

Substitutions:

  • Red enchilada sauce

Overall Rating:  Love It

Source:  Cooking Light Magazine

Black Bean Salsa-Stuffed Peppers

As I write this I’m staring at my big orange suitcase, affectionately known as The Pumpkin, which is 99% packed for my annual girls trip to Vegas.  It can’t come fast enough.  By this time tomorrow morning, the first day of Spring (applause!), I’ll be on a plane trying to keep myself busy enough for the 5 plus hours to go by quickly so I can start gambling, sunning, drinking, betting, and overall partying.  In preparation for the trip and any decadence coming my way, my friend and I endured a week-long cleanse last week, which I won’t bore you with, and I have been super-strict since.  These Black Bean Salsa Stuffed Peppers were made before the cleanse but they are healthy enough to have anytime you are watching your waistline.  I kind of wish I had them now.

Black beans are mixed with fresh tomato, serrano chile, cilantro, oregano and extra-virgin olive oil and spooned into bright, crisp peppers.  The recipe ends there, suggesting to enjoy these stuffed peppers as a cold plate or appetizer with some chips.  But I took it a step further and threw those bad boys in the oven with a little water, covered in foil, and baked them at 375 degrees for 30 minutes.  How you choose to eat this is up to you but the cooked version made these feel more like a meal to me.  If you want to get even crazier, add a little ground meat with the beans or top them with a little cheese when baking.  This is a great dish for a vegetarian in your circle of peeps or just as-is for a healthy meal, cooked or not.

I won’t have another post this week due to my little vacay but I’m hoping to have some photos to share via Instagram here.  In the meantime, Happy Spring!

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The ingredients:

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In a medium bowl, combine the black beans, tomato, onion, chile, cilantro and oregano. Stir in the EVOO; season with salt.

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Slice off the top third of each bell pepper. Discard the stems and finely chop the remaining flesh from the tops; add to the bean mixture. Keeping the bell pepper bowls intact, discard the ribs and seeds.  Place the bell pepper bowls on a platter (trim a bit off the bottom if they’re wobbly) and fill with the bean mixture. Serve with tortilla chips, if desired, or bake at 375 degrees F for 30 minutes.

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Additions:  None

Omissions:

  • Red onion

Substitutions:

  •  Jalapeño pepper

Overall Rating:  Like It

Source:  Everyday with Rachael Ray magazine

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