**I call it traditional because my mom makes this for the family every year on Halloween. We get back from a cold night of trick or treating and she has warm taco soup waiting for us. She's the best!**
1/2 package taco seasoning (I love the seasoning to be strong so I use the whole package) :)
1 (16 ounce) can pinto or kidney beans, drained and rinsed
1/2 medium onion, diced
1 (14 ounce) can stewed tomatoes
4 ounces tomato sauce
1 cup frozen corn
1 cup shredded cheddar cheese
1 avocado, diced
Saute onions in a medium pot for about 5 minutes. Add beans, seasoning, onion, tomatoes, sauce and corn. Bring to a boil. Reduce heat to low and cover. Simmer about 30 minutes, stirring occasionally. Serve topped with cheese and avocado.
(Other additional toppings: sour cream, salsa, tortilla chips, etc.)
**If you choose to add meat to this recipe, I have doubled the beans and omitted the beef. So saute 1/2 pound ground beef with the onions, use 8 ounces of beans, and you may or may not want to add a little extra tomato sauce.**
Makes about 6 servings.
Calories 259.5
Fat 11.5g
Sodium 850mg
Carbs 31g
Fiber 9g
Protein 11.5g
Broccoli Cheese Baked Potatoes
2 small/medium red potatoes
1 tsp butter
1 cup cooked broccoli
1 ounce shredded cheddar cheese
salt and pepper to taste
Preheat oven to 350 degrees. Wash potatoes and wrap in tinfoil. Stab with fork multiple times. Bake for one to two hours depending on the size of your potatoes, until tender when pierced with a fork. When done, unwrap and mash with butter. Top with broccoli, salt and pepper, and cheese.
Makes 1 serving.
**(I generally just make a bunch of potatoes and let my husband and kids put whatever they want on them and I make mine this way. That's why this recipe is only for one serving).**
Calories 349
Fat 14.5g
Sodium 281mg
Carbs 43.5g
Fiber 8.5g
Protein 14.5g
1 tsp butter
1 cup cooked broccoli
1 ounce shredded cheddar cheese
salt and pepper to taste
Preheat oven to 350 degrees. Wash potatoes and wrap in tinfoil. Stab with fork multiple times. Bake for one to two hours depending on the size of your potatoes, until tender when pierced with a fork. When done, unwrap and mash with butter. Top with broccoli, salt and pepper, and cheese.
Makes 1 serving.
**(I generally just make a bunch of potatoes and let my husband and kids put whatever they want on them and I make mine this way. That's why this recipe is only for one serving).**
Calories 349
Fat 14.5g
Sodium 281mg
Carbs 43.5g
Fiber 8.5g
Protein 14.5g
Easy Peasy Vegetable Fried Rice
3 cups cooked brown rice (I use instant)
1 (10 ounce) package mixed vegetables (I used peas and carrots)
1 clove garlic, minced
1 small onion, chopped
2 eggs, lightly beaten
4 ounces sliced water chestnuts
2 tsp oil (I like to use sesame oil)
1 tbsp soy sauce
salt and pepper to taste
crushed red pepper flakes to taste (optional)
Heat oil on med-high. Stir onion, rice and garlic for 5 minutes. Add seasonings to taste. Reduce heat to medium and add vegetables and water chestnuts. Cook 2 or 3 minutes. Push everything to the side (if using a wok) or in a separate pan cook eggs. Add to rice and vegetable mixture. Remove from heat, sprinkle with soy sauce and stir well.
Makes 5-1 cup servings.
Calories 307
Fat 7g
Sodium 278mg
Carbs 52g
Fiber 4.5g
Protein 9g
1 (10 ounce) package mixed vegetables (I used peas and carrots)
1 clove garlic, minced
1 small onion, chopped
2 eggs, lightly beaten
4 ounces sliced water chestnuts
2 tsp oil (I like to use sesame oil)
1 tbsp soy sauce
salt and pepper to taste
crushed red pepper flakes to taste (optional)
Heat oil on med-high. Stir onion, rice and garlic for 5 minutes. Add seasonings to taste. Reduce heat to medium and add vegetables and water chestnuts. Cook 2 or 3 minutes. Push everything to the side (if using a wok) or in a separate pan cook eggs. Add to rice and vegetable mixture. Remove from heat, sprinkle with soy sauce and stir well.
Makes 5-1 cup servings.
Calories 307
Fat 7g
Sodium 278mg
Carbs 52g
Fiber 4.5g
Protein 9g
Mediteranian White Bean and Squash Saute
1 tbsp extra virgin olive oil
1 clove garlic, finely chopped
1 medium onion, halved and sliced
1 zucchini, halved and sliced
1 yellow squash, halved and sliced
1 tsp dried oregano
1/4 tsp salt
1/4 tsp pepper
1 (15 ounce) can white beans (Great Northern or Cannelini)
2 medium tomatoes, chopped
1 tbsp red wine vinegar
1/3 cup shredded Parmesan cheese
2 cups brown rice, cooked according to package directions
Heat oil over medium heat. Saute onion and garlic for about 3 minutes. Add zucchini, squash, and seasonings. Reduce heat to low, cover, and simmer 3-5 minutes stirring once. Add beans, tomatoes, and vinegar. Heat to medium and stir for about two minutes. Remove from heat and add Parmesan. Serve over 1/2 cup of rice.
Makes 4 servings.
Calories 346
Fat 7.5g
Sodium 180mg
Carbs 55.5g
Fiber 9.5g
Protein 17g
1 clove garlic, finely chopped
1 medium onion, halved and sliced
1 zucchini, halved and sliced
1 yellow squash, halved and sliced
1 tsp dried oregano
1/4 tsp salt
1/4 tsp pepper
1 (15 ounce) can white beans (Great Northern or Cannelini)
2 medium tomatoes, chopped
1 tbsp red wine vinegar
1/3 cup shredded Parmesan cheese
2 cups brown rice, cooked according to package directions
Heat oil over medium heat. Saute onion and garlic for about 3 minutes. Add zucchini, squash, and seasonings. Reduce heat to low, cover, and simmer 3-5 minutes stirring once. Add beans, tomatoes, and vinegar. Heat to medium and stir for about two minutes. Remove from heat and add Parmesan. Serve over 1/2 cup of rice.
Makes 4 servings.
Calories 346
Fat 7.5g
Sodium 180mg
Carbs 55.5g
Fiber 9.5g
Protein 17g
Awesome Bean and Veggie Enchiladas
1 medium onion, shopped
1 green bell pepper, chopped
1 cup frozen corn
1 (14.5 ounce) can diced tomatoes, drained (no sodium added)
1 (15 ounce) can black beans, drained and rinsed
1 (10 ounce) can Old El Paso Green Chile Enchilada Sauce
2 cups shredded cheddar cheese, split
6 flour tortillas (I prefer to cook up Tortillaland tortillas)
Pre-heat over to 350. Saute onions and bell pepper over medium heat. When soft add tomatoes, corn, beans, and 1/2 of the enchiladas sauce. Heat through. Using half of the shredded cheese layer tortillas with a small amount of cheese and two large serving-sized spoonfuls bean and veggie mixture. Roll up and place in 8x8 pan. Repeat with 6 tortillas. You might have to squash the enchiladas together a bit to make room. Pour remaining sauce over enchiladas and top with remaining cheese. Bake for 30 minutes or until cheese is bubbly and starting to lightly brown. Delicious plain or topped with salsa, sour cream, guacamole (although it all just adds calories and fat).
Must add, when I double this recipe, I usually do one can pinto and one can black beans. I also do one red and one green bell pepper. And I usually mix cheeses, mozzarella and cheddar. Just for fun. I like it that way. :)
Makes 6 servings.
Calories 432.6
Fat 17g
Sodium 807mg
Carbs 51.5g
Fiber 8g
Protein 19.5g
1 green bell pepper, chopped
1 cup frozen corn
1 (14.5 ounce) can diced tomatoes, drained (no sodium added)
1 (15 ounce) can black beans, drained and rinsed
1 (10 ounce) can Old El Paso Green Chile Enchilada Sauce
2 cups shredded cheddar cheese, split
6 flour tortillas (I prefer to cook up Tortillaland tortillas)
Pre-heat over to 350. Saute onions and bell pepper over medium heat. When soft add tomatoes, corn, beans, and 1/2 of the enchiladas sauce. Heat through. Using half of the shredded cheese layer tortillas with a small amount of cheese and two large serving-sized spoonfuls bean and veggie mixture. Roll up and place in 8x8 pan. Repeat with 6 tortillas. You might have to squash the enchiladas together a bit to make room. Pour remaining sauce over enchiladas and top with remaining cheese. Bake for 30 minutes or until cheese is bubbly and starting to lightly brown. Delicious plain or topped with salsa, sour cream, guacamole (although it all just adds calories and fat).
Must add, when I double this recipe, I usually do one can pinto and one can black beans. I also do one red and one green bell pepper. And I usually mix cheeses, mozzarella and cheddar. Just for fun. I like it that way. :)
Makes 6 servings.
Calories 432.6
Fat 17g
Sodium 807mg
Carbs 51.5g
Fiber 8g
Protein 19.5g
Subscribe to:
Posts (Atom)
