1 16 oz can red beans, rinsed, drained and divide into 2 bowls
1 15oz can no salt added corn, drained
1 14.5 oz can red diced tomatoes and green chilies such as Rotel
1/2 cup chopped green pepper
1/2 cup chopped onion
1 1/2 tsp. chili powder
6 (6 in.) corn tortillas
3 cups shredded lettuce
2 medium tomatoes, chopped
3/4 cup shredded reduced fat sharp Cheddar Cheese
3/4 cup plain fat free yogurt
Preheat oven to 350. Take one of the bean bowls and mash with a fork. Put in sauce pan and add rest of beans , corn and next 4 ingredients. Bring to a boil then cover and reduce heat and simmer 10 mins. Remove the lid and cook until thickened. When bubbles, stir often. Set aside and keep warm.
Place tortillas in a single layer on a baking sheet. Put in oven for 10 mins or until crisp. Spread bean mixture evenly on tortillas and top with lettuce, chopped tomato, and cheese. Place spoonful of yogurt on top. Makes 6.
15g protein
271 calories per tostada
9g fiber
Showing posts with label onion. Show all posts
Showing posts with label onion. Show all posts
Friday, March 11, 2016
Saturday, February 27, 2016
Pickled Cucumbers
1/2 cup rice or white distilled vinegar
1 tbsp. Splenda
1/2 tsp salt
1/4 tsp crushed red pepper flakes
1 Cucumber (English or pickling) sliced
3-4 fresh dill sprigs chopped
1/4 tsp dried black peppercorns
2-3 bulbs of garlic peeled
1/2 cup chopped red onion
Mix together in a pot: vinegar, Splenda, salt, pepper and red pepper. Bring to boil then remove from heat and allow to cool. Place remaining ingredients In jars or ziplock baggies and cover with vinegar mixture and seal. Shake jars or bags gently every 30 mins for 2 hours. Remove from containers and serve immediately.
1 tbsp. Splenda
1/2 tsp salt
1/4 tsp crushed red pepper flakes
1 Cucumber (English or pickling) sliced
3-4 fresh dill sprigs chopped
1/4 tsp dried black peppercorns
2-3 bulbs of garlic peeled
1/2 cup chopped red onion
Mix together in a pot: vinegar, Splenda, salt, pepper and red pepper. Bring to boil then remove from heat and allow to cool. Place remaining ingredients In jars or ziplock baggies and cover with vinegar mixture and seal. Shake jars or bags gently every 30 mins for 2 hours. Remove from containers and serve immediately.
Tuesday, February 16, 2016
Asian Tofu with Cashews
1 container of extra firm Tofu, drained (I use Nasoya but any will work)
1/4 cup reduced sodium soy sauce
1 tbsp. and 1 tsp cornstarch
1 tbsp. distilled white vinegar or apple cider vinegar
2 tbsp. sugar free syrup
1/4 cup peanut oil
1 c chopped green pepper
3 sliced green onion sprigs
2 tsp minced garlic
1/4 ground ginger
1/2 cup sugar snap peas
1/2 cup cashews
1 tbsp. reduced sodium teriyaki sauce
**Note, you can add zucchini, broccoli or any other veggies to the recipe!
First, prepare the tofu. Click HERE to see how to prep it for cooking.
Cut tofu into cubes. Stir together soy sauce, vinegar, cornstarch, teriyaki sauce and syrup with 1/4 cup water in a bowl. Heat a large skillet on high for 2-3 minutes. Coat bottom of pan with peanut oil and heat for 1-2 minutes. Add tofu and stir fry until brown. Add peppers, peas and cashews and toss for 30 seconds. Add onions, garlic, ginger and 1/4 cup of water and bring to a boil. Cook all together until veggies are no longer crisp, but slightly soft.
Serve with side of cauliflower " fried rice".
Sunday, February 14, 2016
Valentine's Day Dip & Sandwich Spread
This dip can be used as an appetizer/dip or a spread for a sandwich. You can add all sorts of ingredients to your liking.
Ingredients:
1/2 cup roasted red peppers, well drained, finely chopped
2 tablespoons SPLENDA® No Calorie Sweetener
1 small can of water chestnuts drained and finely chopped
1 sprig of green onion chopped
2 cups sharp cheddar cheese, shredded
2 tablespoons Vidalia onion chopped
2-3 button mushrooms chopped (optional)
1/2 cup mayonnaise ( I use Duke's Light)
1 teaspoon cider vinegar
1/4 teaspoon black pepper
Directions:
1. MIX all ingredients together in a small mixing bowl. Refrigerate until ready to serve.
Ingredients:
1/2 cup roasted red peppers, well drained, finely chopped
2 tablespoons SPLENDA® No Calorie Sweetener
1 small can of water chestnuts drained and finely chopped
1 sprig of green onion chopped
2 cups sharp cheddar cheese, shredded
2 tablespoons Vidalia onion chopped
2-3 button mushrooms chopped (optional)
1/2 cup mayonnaise ( I use Duke's Light)
1 teaspoon cider vinegar
1/4 teaspoon black pepper
Directions:
1. MIX all ingredients together in a small mixing bowl. Refrigerate until ready to serve.
Wednesday, February 3, 2016
Pastaless Pasta Bake
This is now my all time favorite recipe! I am making it tonight again with grilled eggplant slice
2 eggs
1/2 onion chopped
1/2 greep pepper chopped
Morning Star Farms crumblers
spaghetti sauce
low fat mixed cheese
sliced eggplant (optional)
low fat provolone slices
low fat sprinkle or shaved parmesan cheese
Spray a baking dish with PAM, split 2 eggs open and mix with a fork, then layer the bottom of the pan with the eggs. Layer green chopped peppers on top of wet eggs. Cook Morning Star Farms crumblers according to package (I sautee them on the stove until done). Layer mixure on top of eggs and peppers. If you use the eggplant, slice lengthwise and sautee on stove then layer on top of crumbles. Grill onions and place on top of crumblers or eggplant if used. Cover with your choice of spaghetti sauce. I use Ragu traditonal. Sprinkle with mixed cheese and cover the top with provolone slices. Sprinkle on parmesan cheese. Dash any type of italian dried seasoning on top. I use dried basil, oregano, cracked fresh pepper and a sprinkle of Mrs Dash.
Bake at 400 for 30 mins or until cheese is melted and ligtly browned. Let sit and cool. This is so delicious, and makes for excellent leftovers. Even better the next day!
2 eggs
1/2 onion chopped
1/2 greep pepper chopped
Morning Star Farms crumblers
spaghetti sauce
low fat mixed cheese
sliced eggplant (optional)
low fat provolone slices
low fat sprinkle or shaved parmesan cheese
Spray a baking dish with PAM, split 2 eggs open and mix with a fork, then layer the bottom of the pan with the eggs. Layer green chopped peppers on top of wet eggs. Cook Morning Star Farms crumblers according to package (I sautee them on the stove until done). Layer mixure on top of eggs and peppers. If you use the eggplant, slice lengthwise and sautee on stove then layer on top of crumbles. Grill onions and place on top of crumblers or eggplant if used. Cover with your choice of spaghetti sauce. I use Ragu traditonal. Sprinkle with mixed cheese and cover the top with provolone slices. Sprinkle on parmesan cheese. Dash any type of italian dried seasoning on top. I use dried basil, oregano, cracked fresh pepper and a sprinkle of Mrs Dash.
Bake at 400 for 30 mins or until cheese is melted and ligtly browned. Let sit and cool. This is so delicious, and makes for excellent leftovers. Even better the next day!
Saturday, January 30, 2016
PF Changs Lettuce Wraps Revised
Ingredients
1 tablespoon olive oil
1 bag MorningStar Farms Crumblers
2 cloves garlic, minced
1 onion, diced
1/4 cup hoisin sauce
2 tablespoons reduced sodium soy sauce
1 tablespoon rice wine vinegar
1 tablespoon freshly grated ginger
1 teaspoon Sriracha, or more, to taste
1 (8-ounce) can whole water chestnuts, drained and diced
2 green onions, thinly sliced
Kosher salt and freshly ground black pepper, to taste
1 head butter lettuce
Instructions
Heat olive oil in a saucepan over medium high heat. Add ground MSFarms crumblers and cook according to package in the stove.Stir in garlic, onion, hoisin sauce, soy sauce, rice wine vinegar, ginger and Sriracha until onions have become translucent, about 1-2 minutes. Stir in chestnuts and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste.
To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf, taco-style. Wrap them up and enjoy!
Labels:
Asian,
dinner,
faux meat,
onion,
Vegetables
Thursday, January 21, 2016
Guacamole Veggie Burger
Recipe from the Tasting Table Test Kitchen, original recipe by Manhattan's by Chloe
Yield: 6 burgers
Prep Time: 10 minutes, plus chilling time
Cook Time: 1 hour and 20 minutes
Total Time: 1 hour and 30 minutes, plus chilling time
Ingredients
For the Veggie Burgers:
1 medium sweet potato, scrubbed (about 1 pound)
2 tablespoons olive oil, divided
1 cup chopped white onion (from ½ large white onion)
1 teaspoon kosher salt, divided, plus more to taste
1 garlic clove, minced
¾ cup cooked quinoa
One 19-ounce can cooked black beans, drained and rinsed (2¼ cups canned beans)
½ cup panko bread crumbs
¼ teaspoon freshly ground black pepper, plus more to taste
½ teaspoon sweet paprika
¼ teaspoon ground cumin
For the Chipotle Aioli:
½ cup vegan mayonnaise (if you aren't vegan, you can use regular)
Pinch ground chipotle powder
Pinch sweet paprika
For the Guacamole:
2 avocados—halved, pitted and peeled
2 tablespoons fresh lime juice, plus more to taste (2 limes)
Pinch kosher salt, plus more to taste
1 small tomato, cored and diced
2 tablespoons chopped white onion
2 tablespoons cilantro
To Serve:
6 soft burger buns (such as Martin's potato rolls), split in half and lightly toasted
6 slices torn green lettuce
6 slices beefsteak tomato
6 slices red onion
1 cup tortilla chips or strips, broken apart
Directions
1. Preheat the oven to 375°. Poke the sweet potato all over with a fork and wrap in aluminum foil. Place on a baking sheet and roast until tender, about 1 hour. Let cool 10 minutes and roughly chop. Makes 1 cup of cooked sweet potato.
2. While the sweet potato is cooking, make the chipotle aioli: In a small bowl, mix together the mayonnaise, chipotle and paprika, and set aside.
3. Make the veggie burger: In a large skillet, heat 1 tablespoon of the olive oil over medium-high heat. Add the onions, season with a pinch of salt and sauté until soft and golden, 5 minutes. Add the garlic and cook, stirring often, until the onions and garlic are golden brown, 5 minutes more. Remove from the heat and transfer to a food processor. Wipe the skillet clean and reserve for later use.
4. To the food processor, add the chopped sweet potato, quinoa, black beans, panko bread crumbs, ½ teaspoon of salt, pepper, paprika and cumin, and pulse until the mixture is slightly chunky. Use your hands to form the mixture into 6 patties and transfer to a large plate. Chill in the fridge to firm up, uncovered, for 30 minutes or up to 1 day.
5. While the burgers are chilling, make the guacamole: In a large bowl, mash the avocados with the lime juice and season with a pinch of salt. Fold in the tomatoes, onion and cilantro, and adjust the seasoning to taste with lime juice and salt. Makes 2 cups of guacamole and can be stored in the fridge for up to 1 day.
6. In a large skillet, heat 1½ teaspoons of the olive oil over medium-high heat. Working in 2 batches, add the patties and cook until both sides are golden brown, 4 to 6 minutes per side. Remove the patties and drain on a paper towel-lined plate.
7. Spread the chipotle mayo on each bottom bun half. Divide the patties among the buns and top each with the lettuce, tomato, onion, a generous spoonful of the guacamole and a few tortilla chips. Top with the other bun halves and serve.
Yield: 6 burgers
Prep Time: 10 minutes, plus chilling time
Cook Time: 1 hour and 20 minutes
Total Time: 1 hour and 30 minutes, plus chilling time
Ingredients
For the Veggie Burgers:
1 medium sweet potato, scrubbed (about 1 pound)
2 tablespoons olive oil, divided
1 cup chopped white onion (from ½ large white onion)
1 teaspoon kosher salt, divided, plus more to taste
1 garlic clove, minced
¾ cup cooked quinoa
One 19-ounce can cooked black beans, drained and rinsed (2¼ cups canned beans)
½ cup panko bread crumbs
¼ teaspoon freshly ground black pepper, plus more to taste
½ teaspoon sweet paprika
¼ teaspoon ground cumin
For the Chipotle Aioli:
½ cup vegan mayonnaise (if you aren't vegan, you can use regular)
Pinch ground chipotle powder
Pinch sweet paprika
For the Guacamole:
2 avocados—halved, pitted and peeled
2 tablespoons fresh lime juice, plus more to taste (2 limes)
Pinch kosher salt, plus more to taste
1 small tomato, cored and diced
2 tablespoons chopped white onion
2 tablespoons cilantro
To Serve:
6 soft burger buns (such as Martin's potato rolls), split in half and lightly toasted
6 slices torn green lettuce
6 slices beefsteak tomato
6 slices red onion
1 cup tortilla chips or strips, broken apart
Directions
1. Preheat the oven to 375°. Poke the sweet potato all over with a fork and wrap in aluminum foil. Place on a baking sheet and roast until tender, about 1 hour. Let cool 10 minutes and roughly chop. Makes 1 cup of cooked sweet potato.
2. While the sweet potato is cooking, make the chipotle aioli: In a small bowl, mix together the mayonnaise, chipotle and paprika, and set aside.
3. Make the veggie burger: In a large skillet, heat 1 tablespoon of the olive oil over medium-high heat. Add the onions, season with a pinch of salt and sauté until soft and golden, 5 minutes. Add the garlic and cook, stirring often, until the onions and garlic are golden brown, 5 minutes more. Remove from the heat and transfer to a food processor. Wipe the skillet clean and reserve for later use.
4. To the food processor, add the chopped sweet potato, quinoa, black beans, panko bread crumbs, ½ teaspoon of salt, pepper, paprika and cumin, and pulse until the mixture is slightly chunky. Use your hands to form the mixture into 6 patties and transfer to a large plate. Chill in the fridge to firm up, uncovered, for 30 minutes or up to 1 day.
5. While the burgers are chilling, make the guacamole: In a large bowl, mash the avocados with the lime juice and season with a pinch of salt. Fold in the tomatoes, onion and cilantro, and adjust the seasoning to taste with lime juice and salt. Makes 2 cups of guacamole and can be stored in the fridge for up to 1 day.
6. In a large skillet, heat 1½ teaspoons of the olive oil over medium-high heat. Working in 2 batches, add the patties and cook until both sides are golden brown, 4 to 6 minutes per side. Remove the patties and drain on a paper towel-lined plate.
7. Spread the chipotle mayo on each bottom bun half. Divide the patties among the buns and top each with the lettuce, tomato, onion, a generous spoonful of the guacamole and a few tortilla chips. Top with the other bun halves and serve.
Monday, January 18, 2016
No Pasta Lasagna
This is one of my favorite recipes~!
8 oz of low fat Ricotta Cheese
1/2 cup grated reduced fat Parmesan cheese
1 large Egg, beaten
1 teaspoon Italian Seasoning
salt & pepper to taste
1/2 cup Marinara or any low sodium Spaghetti Sauce
1/2 cup shredded Mozzarella Cheese
1 cup diced yellow onion
1/2 cup chopped green pepper
1 sliced eggplant lengthwise (optional)
1 cup morning star farms crumblers (cooked)-optional, found in frozen food section
fresh basil leaves chopped and sprinkled on top
Mix ricotta cheese, parmesan, beaten egg, onion, pepper, and seasonings together and place in a oven proof dish. If using eggplant, layer the thin slices on top of the mixture covering the dish. Pour marinara/spaghetti sauce on top and top with low fat mozzarella cheese. Sprinkle chopped basil on top. Bake it in the oven @ 450 for about 20-25 minutes.
This dish is very easy for a comfort meal without the carbs. You can add any veggies of your choice on top of the egg mixture such as artichokes, eggplant, olives, etc. Pack it full of vitamin filling veggies and you can even add Morning Star Farm crumblers, which is a textured vegetarian protein.
8 oz of low fat Ricotta Cheese
1/2 cup grated reduced fat Parmesan cheese
1 large Egg, beaten
1 teaspoon Italian Seasoning
salt & pepper to taste
1/2 cup Marinara or any low sodium Spaghetti Sauce
1/2 cup shredded Mozzarella Cheese
1 cup diced yellow onion
1/2 cup chopped green pepper
1 sliced eggplant lengthwise (optional)
1 cup morning star farms crumblers (cooked)-optional, found in frozen food section
fresh basil leaves chopped and sprinkled on top
Mix ricotta cheese, parmesan, beaten egg, onion, pepper, and seasonings together and place in a oven proof dish. If using eggplant, layer the thin slices on top of the mixture covering the dish. Pour marinara/spaghetti sauce on top and top with low fat mozzarella cheese. Sprinkle chopped basil on top. Bake it in the oven @ 450 for about 20-25 minutes.
This dish is very easy for a comfort meal without the carbs. You can add any veggies of your choice on top of the egg mixture such as artichokes, eggplant, olives, etc. Pack it full of vitamin filling veggies and you can even add Morning Star Farm crumblers, which is a textured vegetarian protein.
Sunday, January 17, 2016
Breakfast Protein Pot Pie
Breakfast Pot Pie
Need:
Butter
1 c. onion
1 c. green pepper
10 slices cooked veggie bacon
Salt and pepper
6 eggs, or 6 egg beaters equivalent
Milk (Skim or 1%)
1 potato, shredded or hash browns
low fat Cheddar cheese, shredded
Biscuit dough, you can do whole wheat biscuit dough, frozen food section or from scratch
Maple syrup, sugar free
DIRECTIONS:
1 TBSP butter melted in pan
Add:
1 cup chopped onion
1 cup diced green pepper
Salt on top in pan & sauté
Add:
6 eggs to a bowl and a splash of milk & mix
Add:
onion & pepper mixture and salt and pepper
Coat baking dish with butter and layer bottom with 1 shredded potato, add salt & pepper on top. Place egg/onion/pepper mixture on top of layer of potatoes. Place 10 strips of COOKED bacon in a row across the casserole dish. Cover bacon with 1 cup of shredded cheddar cheese. Cover top of cheese with spoonful/dollops of biscuit dough using spoon across entire top.
Bake 425 for 25 mins
Drizzle with maple syrup (sugar free)
Need:
Butter
1 c. onion
1 c. green pepper
10 slices cooked veggie bacon
Salt and pepper
6 eggs, or 6 egg beaters equivalent
Milk (Skim or 1%)
1 potato, shredded or hash browns
low fat Cheddar cheese, shredded
Biscuit dough, you can do whole wheat biscuit dough, frozen food section or from scratch
Maple syrup, sugar free
DIRECTIONS:
1 TBSP butter melted in pan
Add:
1 cup chopped onion
1 cup diced green pepper
Salt on top in pan & sauté
Add:
6 eggs to a bowl and a splash of milk & mix
Add:
onion & pepper mixture and salt and pepper
Coat baking dish with butter and layer bottom with 1 shredded potato, add salt & pepper on top. Place egg/onion/pepper mixture on top of layer of potatoes. Place 10 strips of COOKED bacon in a row across the casserole dish. Cover bacon with 1 cup of shredded cheddar cheese. Cover top of cheese with spoonful/dollops of biscuit dough using spoon across entire top.
Bake 425 for 25 mins
Drizzle with maple syrup (sugar free)
Monday, April 11, 2011
The Beefmaster Inn's Famous Baked Onion
The Beefemaster Inn is a hole-in-the-wall steak restaurant in Wilson NC. My boyfriend has the recipe for their famous baked onions and we have one at least once a week.
1 large Vidalia Onion, put in a glass bowl and fill 1/2 way with water, add 2 tbs teryaki sauce (low sodium), a spoonful of I Cannot believe Its Not Butter, sprinkle with Crazy Jane's seasoning or just salt and pepper. Cover with Saran Wrap. Put in microwave for 10 mins. Let cool for 4-5 mins.
Open the top and it just slices like butter and is delicious!
1 large Vidalia Onion, put in a glass bowl and fill 1/2 way with water, add 2 tbs teryaki sauce (low sodium), a spoonful of I Cannot believe Its Not Butter, sprinkle with Crazy Jane's seasoning or just salt and pepper. Cover with Saran Wrap. Put in microwave for 10 mins. Let cool for 4-5 mins.
Open the top and it just slices like butter and is delicious!
Saturday, July 18, 2009
Bush's Black Bean Salsa

1 can Bush's Best Black Beans, drained (can also use blackeye peas)
1 can white shoepeg corn, drained
1 can diced tomatoes (basil, garlic, oregano flavored)
1 can Rotel® tomatoes
8 oz. Fat Free Italian Dressing
Chopped onion to taste
Chopped jalapeno to taste
Mix all ingredients together and marinate in refrigerator for at least 1 ½ hours. Serve with tortilla chips (lime flavored are the best).
Subscribe to:
Posts (Atom)








