Notes:
Recipe from Eating Well Rush Hour Cookbook: Per Serving: Cal 38, Protein 2g, Fat 0g, Cholesterol 0mg

Ingredients

1 lb green beans 1 large shallot finely chopped or green onion 2 tbsp chicken broth 1 tbsp red wine vinegar (or balsamic) 1 tsp whole grain mustard (dijon) salt and pepper

Directions

1. Steam green beans for about 6-7 min in a steamer 2. Toss hot beans with remaining ingredients

Notes:
Per Serving: Cal 130, Fat 4g

Ingredients

1/2c red lentils, rinsed 1 sm onion chopped 2 tsp curry powder 1/2 tsp salt 1/4 tsp tumeric 4 plum tomatoes, seeded and chopped or 14oz can 4 c cauliflower florets 1 jalapeno pepper, sliced 1 tbsp canola oil 1 tbsp cumin seeds 3 cloves minced garlic 2 tsp minced ginger 1/4 tsp cayenne pepper 2 tbsp lemon juice 1 tbsp chopped cilantro 1 tsp sugar

Directions

1. In a large sauce pan over low heat, combine lentils, onions, curry powder, salt, tumeric and 2c water. Simmer covered until lentils are soft and sauce thickened (about 45min.). 2. Add tomatoes, cauliflower and jalepeno peppers, simmer covered until cauliflower is tender (about 8-10min). Remove from heat. 3. Heat oil in sm skillet over med heat. Add cumin seeds and cook 10sec. Add garlic, ginger and saute 1 min. 4. Stir in cayenne and immediately add to cauliflower mix 5. Stir in lemon juice and cilantro and sugar. 6. Serve immediately

Notes:
Recipe from Cooking Light: Per Serving: Cal 423, Fat 11g, Chol 18mg, Fe 5mg, Na 758 mg, Ca 353mg

Ingredients

1 tbsp olive oil 1c chopped red bell pepper 3/4c chopped gr bell pepper 1/2c chopped red onion 1/2c chopped seeded anaheim chile or l can chopped gr chilies, drained 2 tbsp chopped fresh cilantro 1 tsp dried oregano 1 tsp chili powder 1/2 tsp gd cumin 2c no salt tomato juice 2-15oz cans blk beans, drained 2-15oz cans cannellini beans, drained 1c shredded lowfat sharp cheese cooking spray 7-8″ flour tortillas

Directions

1. Heat oil in large nonstick skillet over med heat. Add bell peppers, onion and next 5 ingredients (thru cumin). Saute 5 min until tender. Add juice and cook 8min until reduced to 2 1/2 cups. 2. Combine blk beans and 1/2 tomato juice mixture. Stir to mix. Add cannellini beans into remaining juice mixture and set both aside. 3. Preheat oven to 325oF 4. Combine cheeses in a bowl. Line a 9″ pie plate with foil, allowing foil to extend over opposite edges of pie plate. Repeat process with another sheet foil extending over remaining edges of pie plate. Coat foil with cooking spray. 5. Place 1 totilla in bottom dish. Spread 1c cannellini bean mix, sprinkle with 1/4c cheese mix. Place 1 tortilla over cheese and press. Spread 1c blk bean mix and sprinkle with cheese. Repeat layers ending with blk bean mix and cheese. 6. Bring edges of foil to center and fold to seal 7. Bake at 325oF for 40min 8. Remove from oven, let stand 10 min. covered and10 min 9. Remove foil, unwrap pie and slide onto serving plate

Notes:
Recipe from Eating Well: Per Serving: Cal 428, Fat 8g

Ingredients

2 tbsp cumin seeds 2 tbsp chili powder 1 tbsp paprika 2 tsp dried oregano 1/2 tsp cayenne pepper 1 tbsp canola oil 1 lb beef, cut into chunks 3 onions, chopped 1 gr pepper, chopped 6 cloves garlic, minced 1/4c cilantro 2 jalapeno peppers, chopped 8 sundried tomatoes, chopped 12oz dark beer 1- 28oz can plum tomatoes 1 tbsp grated unsweetened chocolate 1 tsp sugar 2 bay leaves 1-19oz can kidney beans 1-19oz can white beans 1-19oz can black beans 2 tbsp lime juice

Directions

1. In sm dry skillet, toast cumin seeds over med heat 1-2 min. Grind to fine powder and mix with chili powder, paprika, oregano and gd red pepper. 2. Heat 1/2 tbsp oil in large pot over high heat. Add beef and saute 3 min. Transfer to plate and set aside. 3. Lower heat to med and add remaining 1/2 tbsp oil, onions and gr peppers. Cook 7-10 min 4. Add garlic, jalapenos, sundried tomatoes and reserved spice mix. Simmer 2 min. Add beer and simmer about 10 min. 5. Add tomatoes, chocolate, sugar, bay leaves and reserved beef. Pour in 2c water and simmer 1 1/2 hours. 6. Add 3 kinds of beans and cook 30-45 min more 7. Stir in cilantro and lime juice.