Here’s an easy Mexican meal that cooks up quicker than a drive-thru trip to a taco joint – from our friends over at Women’s Health magazine.

Unlike the take-out version, this vegetarian recipe will help you slim down south of the border–one serving of this black bean recipe has nine grams of belly-fat-fighting fiber.

Prep time: 10 minutes
Cook time: 8 minutes

4 fajita size flour tortillas
1 tsp jarred chopped garlic
1 c low-fat Mexican cheese blend
1 can (15 oz) no-salt-added or low-sodium black beans
1 can (15 oz) low-sodium diced tomatoes with green chilies
2 Tbsp ground cumin

1. Preheat broiler. Lightly coat cookie sheet with cooking spray.
2. In a large skillet over medium heat, cook black beans, tomatoes, cumin, and garlic until liquid dissolves, stirring occasionally.
3. Place folded tortillas on cookie sheet. Unfold and fill half of each with 1/4 of the bean mixture, topped with 1/4 of the cheese. Fold over other side of tortilla.
4. Place cookie sheet under broiler and heat for 3 to 5 minutes, watching carefully so tortillas don’t burn. Flip and cook for 1 to 2 minutes more. Serve with corn salad.

Makes 4 servings.
Per serving: 330 calories, 8 g fat (4 g sat­urated), 540 mg sodium, 42 g carbs, 9 g fiber, 21 g protein

Goes great with this Southwestern Corn Salad
Prep time: 5 minutes

1 bag (14 oz) frozen Southwestern vegetable mix without seasoning* (corn, bell peppers, beans) + 1 can (10 oz) Mexican-style tomatoes with lime juice + 2 Tbsp ground cumin + 1 avocado, pitted and diced (optional)

1. Empty bag of vegetable mix into bowl and defrost in microwave for 11/2 to 2 minutes. Drain water.
2. Add tomatoes (including liquid), cumin, and avocado to vegetable mix. (If using seasoned vegetable mix, eliminate cumin.)
3. Toss together; refrigerate until serving.

Makes 4 servings.
Per serving: 109 calories, 1 g fat (0 saturated), 417 mg sodium, 20 g carbs, 8 g fiber, 7 g protein

[Reprinted with permission]

Related posts

• Tuna Salad
• The $2000 salad
• Healthy Recipe: Salmon and Corn Chowder
• Healthy Recipe: Marinated Chicken Enchiladas With Black Beans
• Healthy Recipe: Edible Eyeballs and other spooky Halloween treats

Oh, man! Have you checked out the mouthwatering recipes at The Healthy Irishman yet? The pictures are gorgeous, the ingredients are fresh, and the healthy dishes are all created by esteemed chef, Gavan Murphy. This is one of the many recipes that caught my eye. Here’s what Gavan has to say about his Healthy Potato Salad:

This is potato salad my way. That means no mayo. Instead I use whole grain mustard dressing mixed with fresh herbs to dress the potatoes which makes for a clean fresh taste that won’t weigh you down. Literally. Good news for your bikini/mankini body. Bring on summer!

RECIPE:
Serves 2

8oz baby red potatoes – halved
1 garlic clove – minced
1/2 red onion – thinly sliced
3 tbsp olive oil
2 tbsp green onion (scallions) – thinly sliced
S&P

Vinaigrette:
1 tbsp whole grain mustard
1 garlic clove – peeled & chopped
1 tbsp fresh oregano
1/2 lemon – juiced
1/2 cup olive oil
S&P to taste

Pop the mustard, garlic, lemon juice and oregano in a food processor and with the machine running drizzle in the olive oil. Taste and season with S&P. Alternatively if you haven’t got a processor, add the mustard, minced garlic, chopped oregano and lemon juice in a bowl. Stir and whisk in the olive oil to lend. Taste and season. This recipe will make more than you need for this dish so don’t add it all in at once.

DIRECTIONS:

Preheat oven 400F. Begin by tossing the potatoes in 1 tbsp olive oil, S&P and garlic. Place on a foiled oven tray in a single layer and roast for 20 minutes, approx or until cooked. Once roasted, let sit on tray for 5 minutes (they’ll be easier to peel off the foil and won’t stick). Meanwhile saute the onions in 2 tbsp on medium low heat for 20-25 minutes, stirring occasionally. You want to caramelize them and not burn them on a higher heat. By caramelizing them the natural sugar of the onions will come out and give your salad a delicious flavor. Once cooked take off the heat and let cool.

To assemble salad:
Place the potatoes, onions & scallions in a large mixing bowl. Add 1 tbsp of dressing to coat. Toss well. Taste and season with S&P. If you need more dressing go for it but keep in mind the potato salad should not be runny or drenched in dressing. A light coating is perfect.

Related posts

• Quick Bites: Nutty Apple Recipe
• How to healthify your recipes
• Home-Style Biscuits
• Healthy Recipe: Spinach & Artichoke Fritatta
• Healthy Recipe: Simple Low Fat Whole Grain Crepe

Ingredients:

Salad:
1 1/4 cups fat-free, less-sodium chicken broth
1 (5.7-ounce) box uncooked couscous
1 1/2 cups cubed cooked chicken (about 6 ounces)
1/2 cup thinly sliced green onions
1/2 cup diced radishes (about 3 large)
1/2 cup chopped seeded peeled cucumber
1/4 cup chopped fresh flat-leaf parsley
2 tablespoons pine nuts, toasted

Dressing:
1/4 cup white wine vinegar
1 1/2 tablespoons extra virgin olive oil
1 teaspoon ground cumin
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 garlic clove, minced

Directions:
To prepare salad, bring broth to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Spoon couscous into a large bowl; cool slightly. Add chicken, onions, radishes, cucumber, parsley, and pine nuts; toss gently to combine.

To prepare dressing, combine vinegar and remaining ingredients, stirring with a whisk. Drizzle dressing over salad; toss to combine.

Note: You can toast nuts quickly in a dry skillet over medium-high heat. Stir frequently, and as soon as they become fragrant, remove the nuts from the pan.

Makes: 4 servings
Serving Size: 1 1/2 cups
Each serving provides: Calories: 334, Total fat: 10.9 g, Saturated fat: 2 g, Protein: 20.9 g, Fiber: 2.9 g, Cholesterol: 39 mg, Sodium: 484 mg.

Source: Barbara Lauterbach , Cooking Light, MAY 2004

Healthy Recipes from Friends Forum

Related posts

• Barbecue Chicken
• Garden-Fresh Tomato Basil Pasta
• Chicken with Artichokes and Olives
• White Bean Enchiladas
• Spiced Cider

Ingredients:
3 1/4 C chicken, cooked, cubed, skinless
1/4 C celery, chopped
1 Tbsp lemon juice
1/2 tsp onion powder
1/8 tsp salt*
3 Tbsp mayonnaise, low fat

*Reduce sodium by removing the 1/8 tsp of added salt. New sodium content for each serving is 127 mg.

Directions:
Bake chicken, cut into cubes, and refrigerate. In large bowl, combine rest of ingredients, add chilled chicken and mix well.

Makes: 5 servings
Serving Size: 3/4 cup
Each serving provides: Calories: 183, Total fat: 7 g, Saturated fat: 2 g, Cholesterol: 78 mg, Sodium: 201 mg, Total fiber: 0 g, Protein: 27 g, Carbohydrates: 1 g, Potassium: 240 mg

Source: U.S. Department of Health & Human Services

Related posts

• Salsa!
• Healthy Recipe: Yosemite Chicken Stew and Dumplings
• Healthy Recipe: Puttanesca Chicken
• Healthy Recipe: Grilled Chicken and Vegetables Packs
• Healthy Recipe: Forget Fried Chicken Fingers

Ingredients:
2 can (6 oz each) tuna, water pack
1/2 C raw celery, chopped
1/3 C green onions, chopped
6 1/2 Tbsp mayonnaise, reduced fat

Directions:
Rinse and drain tuna for 5 minutes. Break apart with fork. Add celery, onion, and mayonnaise, and mix well.

Makes: 5 servings
Serving Size: 1/2 cup
Each serving provides: Calories: 146, Total fat: 7 g, Saturated fat: 1 g, Cholesterol: 25 mg, Sodium: 158 mg, Total fiber: 1 g, Protein: 16 g, Carbohydrates: 4 g, Potassium: 201 mg

Source: U.S.Department of Health & Human Services

Related posts

• The $2000 salad
• Quick Bites: Nutty Apple Recipe
• Peanut butter breakfast sandwiches
• How to healthify your recipes
• Home-Style Biscuits