Bean and Veggie Quesadilla

1/4 onion, chopped

1/4 cup bell pepper, chopped
1/4 cup black beans, rinsed and drained
1/8 cup frozen corn
1 slice large tomato, chopped
garlic powder, to taste
lime juice, to taste
cilantro, to taste
1 Tortillaland flour tortilla, cooked according to package directions
1/4 cup part-skim mozzarella cheese, shredded

Saute onions and bell pepper in non-stick cooking spray over medium heat until onions are slightly brown. Add beans, corn, tomato, garlic powder, lime juice, and cilantro (if using dried; if fresh add later). Heat through. Spread cheese on half of tortilla. Top with beans and vegetable mixture. If using fresh cilantro, add now. Fold tortilla over and allow hot bean and veggie mixture to melt the cheese. Possible toppings: salsa or pico de gallo, low fat sour cream, avocado or guacamole.

Makes 1 serving.

Calories 321.4
Fat 9g
Sodium 346mg
Carbs 46.5g
Fiber 6g
Protein 15.4g

Vegetable Cream Curry

2 tbsp extra virgin olive oil
1 medium onion, chopped
1 large red bell pepper, chopped
1 medium carrot, peeled and sliced
1 large stalk celery, sliced
2 cloves garlic, minced
1 (1/2 inch) piece ginger root, peeled and grated
2 tbsp curry powder (more or less to increase or decrease spiciness)
1 tbsp garam masala (more or less to increase or decrease spiciness)
1 tsp cinnamon
1 tsp paprika
1 bay leaf
1/2 tsp white sugar
1 tbsp tomato paste
1 tbsp soy sauce
2 tbsp brown sugar
1 cup chicken broth
1/2 cup heavy cream
4 servings of brown rice, cooked according to package directions (I always use instant; it's easy!)

Heat oil in skillet over medium heat. Saute onion, pepper, carrot, and celery until onions are slightly brown. Stir in garlic, curry powder, cinnamon, paprika, bay leaf, ginger, and sugar. Continue stirring for about 2 minutes. Add tomato paste, soy sauce, broth, cream, and brown sugar. Bring to a boil, reduce heat, and simmer 20 to 25 minutes. Remove bay leaf. Serve over brown rice.

**This is pretty spicy! My kids like spicy things like salsa and whatnot, but this is too much for them. I loved it, though!**

Makes 4 servings.

Calories 401
Fat 15g
Sodium 533.5mg
Carbs 60g
Fiber 4.7g
Protein 6.6g

Crockpot Indian Lentil Stew

1/2 cup dried lentils
1/2 can garbanzo beans, drained and rinsed
1/2 can pinto beans, drained and rinsed
1 small or 1/2 large onion, chopped
1 clove garlic, minced
1 stalk celery, sliced
1 small-medium carrot, sliced
1 (14 ounce) can diced tomatoes with juice
2 cups vegetable or chicken broth
1 inch piece of ginger, peeled and grated
3/4 tsp garam masala (an Indian spice mixture found with the spices or in the ethnic foods section)
1/4 tsp cayenne pepper, (more or less to increase or decrease heat)
1/4 tsp cumin
1/8 tsp nutmeg
1/8 tsp cinnamon

Use a 3 quart crockpot. Chop all of your vegetables and toss them into the crockpot. Drain and rinse beans and add them. Add the lentils. Grate ginger over crockpot. Add spices. Stir in the broth and tomatoes. Cover and cook on low for 8-10 hours. The longer the better. It even tastes better the next day. Before serving, blend 1/2 stew in small bathes and return to crockpot. Stir together and warm through a few more minutes. Serve with whole with pita bread (for a healthy option) or traditional naan. (I like to dip my pita bread in this. It's so yummy! Very different flavors and smells like holiday spices!)

Makes about 4 (1 cup) servings.

Calories 204
Fat 1.5g
Sodium 933mg
Carbs 39.5g
Fiber 11g
Protein 11g

Minestrone Soup

2 tbsp extra virgin olive oil
1 medium onion, chopped
1 green bell pepper, chopped
1 zucchini, sliced
1 yellow squash, sliced
2-3 celery stalks, sliced
1 large carrot, sliced
1 cup red cabbage, chopped
2 cloves garlic, minced
4 cans low sodium vegetable broth
2 cans kidney beans, rinsed and drained
2 cans diced tomatoes
2 tsp parsley (or to taste)
2 tsp oregano (or to taste)
2 tsp pepper (or to taste)
2 tsp basil (or to taste)
2tsp thyme (or to taste)
12 ounces whole wheat elbow macaroni

Heat oil on medium-high heat in a large soup pot. Add bell pepper, onion, celery, and garlic. When vegetables are tender add remaining ingredients, except pasta. Bring to a boil, then simmer on medium heat for 45 minutes or until vegetables are desired tenderness. Return to a boil and add pasta for 8-10 minutes.

Makes 12 servings.

Calories 162
Fat 3g
Sodium 837mg
Carbs 29g
Fiber 8g
Protein 7g

Vegetable-Stuffed Portabello Mushrooms

1/4 cup balsamic vinegar
1/8 tsp garlic powder
1/8 tsp onion powder
1 large portabello mushroom cap, wiped clean and stem removed
1 tbsp olive oil
1/4 eggplant, peeled and diced
1/2 cup fresh spinach, chopped
2 tbsp mozzarella cheese, shredded
1/2 plum tomato, diced
1/4 cup marinated artichoke hearts, chopped (about 3-4 pieces)
1 tbsp Parmesan cheese, grated


Pour the balsamic vinegar, garlic powder, and onion powder into a ziplock bag and mix together. Place the mushroom in the bag and turn gently to coat the mushroom evenly with marinade. Place in the refrigerator for about 1 hour. After about 40-45 minutes, heat olive oil in a skillet over medium-high heat. Stir in the eggplant and cook about 5 minutes or until eggplant is golden brown. Add spinach and stir until wilted. Preheat over to 350 degrees. Spray an 8x8 baking dish with cooking spray. By the time you're done, your mushroom should be ready. Remove the mushroom, shake off any excess, and discard marinade. (The vinegar is strong, so you may lightly rinse the mushroom or squeeze some of the excess vinegar off if you don't want the strong vinegar flavor). Place mushroom in baking dish, top side down. Spoon the eggplant and spinach mixture evenly over the mushroom. Sprinkle with mozzarella. Top with tomatoes and artichoke hearts, then sprinkle with Parmesan cheese. Bake 12-15 minutes until cheese melts.

Makes 1 serving.

**This recipe is really simple to duplicate. If you're serving it to a group and you end up with leftovers try chopping it up in an omelet the next morning!! Super yummy!**

Calories 260
Fat 12g
Sodium 495mg
Carbs 30g
Fiber 8g
Protein 13.5g

Turkey Meatball and Orzo Soup

1 cup orzo
1 tbsp extra virgin olive oil
1 lb turkey sausage, casings removed and discarded and rolled into 20 (1-inch) meatballs (spicy or sweet sausage is fine, I prefer spicy)
1 clove garlic, minced
5 cups low sodium chicken broth
5 ounces fresh baby spinach
pepper to taste

Boil salted water. Add orzo and boil until orzo is al dente, about 8 minutes. Drain pasta and rinse in cold water, then drain and let cool. While orzo is boiling, heat oil over medium heat in soup pot. Cook meatballs about 4 minutes, until lightly browning. Remove meatballs with a slotted spoon and set aside on a plate. Add garlic and cook about 1 minute. Add broth and season with pepper to taste. Bring broth to a simmer and add meatballs. Cook about 3 or 4 minutes, then add spinach and orzo. Cook about 1 minute or until spinach is wilted.

Makes about 5 (1 1/2 cup) servings.

Calories 310
Fat 10g
Sodium 992mg
Carbs 34g
Fiber 2g
Protein 23.5g

Homemade Veggie Burger with Tahini Mayonnaise

burger:
1/2 cup bulgar
1/4 tsp salt
1 can pinto beans, rinsed and drained
1/4 cup plain breadcrumbs
1 egg
1 large carrot, grated
2 tbsp tahini
salt and pepper to taste
3 tbsp olive oil
6 leaves hearts of romaine
1 large beefsteak tomato, sliced
6 whole wheat English muffins, toasted

tahini mayonnaise:
1/2 cup light mayonnaise
1-2 tbsp lemon juice
1 tbsp tahini
salt and pepper to taste

In a medium bowl, mix bulgur with salt and 1 cup boiling water. Cover bowl with plastic wrap and let sit until bulgur is tender (but still slightly chewy), about 30 minutes. Drain in a fine-mesh sieve, pressing to remove liquid. Place beans in a medium bowl and mash with a potato masher until a coarse paste forms. Add breadcrumbs, scallions, egg, carrot, cayenne, tahini, and bulgur. Season with salt and pepper, and mix to combine. Form mixture into 6 patties, each about 1 inch thick. In a large skillet, heat oil over medium-low heat. Cook patties until browned and firm, 5 to 8 minutes per side. In a small bowl, whisk together mayonnaise, lemon juice, and tahini. Season with salt and pepper. Serve burgers on English muffins with tomato, lettuce, and tahini mayonnaise.

Makes 6 servings.

Calories 404
Fat 20g
Sodium 711mg
Carbs 46g
Fiber 9.5g
Protein 12.5g