Barley, Bean and Corn Salad

Barley, Bean and Corn Salad

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

2 cups cooked pearl barley (cooking Directions below)
1 can (15 ounces) kidney beans, drained
1 cup corn (canned and drained, frozen, or fresh cooked)
1 large red bell pepper, seeded and finely chopped
1⁄2 cup sliced celery
1⁄4 cup sliced green onion
1 clove garlic, finely chopped or 1/4 teaspoon garlic powder
1⁄4 cup fresh lemon or lime juice
2 Tablespoons oil
salt
 and pepper to taste
fresh cilantro or parsley sprigs, for garnish (optional)

Directions

  1. Mix barley with remaining Ingredients, except garnish, in a large bowl.
  2. Cover and chill several hours or overnight to allow flavors to blend.
  3. Garnish with cilantro or parsley sprigs, if desired, and serve.
  4. Refrigerate leftovers within 2 hours.

Notes

  • One large ear of corn makes about 1 cup of cut corn.
  • Freeze extra lime or lemon juice to use later. 
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
  • To cook pearl barley:
    • In medium saucepan with lid, bring 3 cups water to a boil. Add 1 cup pearl barley and return to boil. Reduce heat to low, cover, and cook 45 minutes or until barley is tender and liquid is absorbed. Makes about 3 to 3 1/2 cups. Place any extra cooked barley in an airtight container and refrigerate for up to a week or freeze. Add cooked barley to soups, stews, casseroles and salads for a healthful whole grain boost
Source: http://foodhero.org/recipes/barley-bean-an...

Tasty Hamburger Skillet

Tasty Hamburger Skillet

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 9 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat)
1⁄3 cup chopped onion (1⁄3 medium onion)
1⁄3 cup green pepper, chopped
2 cups water
1 cup long grain white rice
1 teaspoon garlic powder or 4 cloves of garlic
1 Tablespoon chili powder
1⁄4 teaspoon salt
1⁄4 teaspoon ground pepper
1 can (15 ounces) diced tomatoes, with juice
1 can (15 ounces) whole kernel corn, drained (or about 1 1/2 cups frozen)
1 can (15 ounces) red kidney beans, drained and rinsed
1⁄2 cup grated cheddar cheese

Directions

  1. Cook ground beef, onion, and green pepper in large skillet over medium heat (300 degrees in an electric skillet) until hamburger is no longer pink. Drain excess fat from pan.
  2. Add water, rice, garlic powder, chili powder, salt, pepper, tomatoes with juice, corn, and beans.
  3. Cook, covered, for about 20 minutes or until rice is soft.
  4. Remove from stove top, sprinkle with grated cheese, and serve hot.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Tip: Garnish this dish with a tablespoon of low-fat sour cream.
  • Flavor boosters: green chilis, jalepeños, more garlic, and other seasonings.
  • Make extra! Leftovers make a great filling for tacos, burritos, filling for stuffed bell peppers, or as a topping for baked potatoes.
  • Use whole grains! Use brown rice instead of white rice and increase cooking time to 45 minutes or until rice is cooked.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Source: http://foodhero.org/recipes/tasty-hamburge...

Spring Fling Chowder

Spring Fling Chowder

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 Tablespoon vegetable oil
1 small onion, chopped
2 cups fresh or frozen asparagus, chopped into small pieces
1 large potato, peeled and diced
3 cups low-sodium chicken or vegetable broth (or use water) (see Notes)
1 can (15 ounces) cream-style corn
1 cup peas, frozen or canned and drained
salt and pepper to taste
1⁄2 cup grated cheddar cheese

Directions

  1. Heat oil in large pot over medium heat (300 degrees in an electric skillet). Sauté onion, asparagus and potato until soft, about 10 minutes.
  2. Add chicken or vegetable broth and corn. Cover and simmer until potato is tender, about 10 minutes.
  3. Add peas and simmer 2 to 3 more minutes.
  4. Season with salt and pepper, if desired. Top with cheese and serve warm.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
  • Leave skin on potato for added fiber.
  • Try using fresh or frozen broccoli instead of asparagus.
  • Try using canned green beans or diced tomatoes instead of peas.
Source: http://foodhero.org/recipes/spring-fling-c...

Ham and Vegetable Chowder

Ham and Vegetable Chowder

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 Tablespoon vegetable oil
1 small onion, chopped
1⁄2 head cabbage, chopped (about 6 cups)
1 large potato, peeled and diced
2 cans (14.5 ounces each) low-sodium chicken broth (see Notes)
2 cans (15 ounces each) cream-style corn
1 cup chopped lean ham (8% fat)
1⁄2 teaspoon pepper
1⁄2 cup grated cheddar cheese

Directions

  1. Heat oil in 4 quart (or larger) saucepan. Saute onion, cabbage, and potato over medium heat, stirring often, until soft, about 10 minutes.
  2. Add chicken broth, corn, ham, and pepper.
  3. Cover and simmer until potato is tender, about 10 minutes
  4. Serve hot, sprinkled with cheese.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
  • Leave skin on potato for added fiber.
  • For a vegetarian soup, substitute vegetable broth for the chicken broth and beans for the ham.
Source: http://foodhero.org/recipes/ham-and-vegeta...

Spanish Rice

Spanish Rice

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

1 cup low-sodium vegetable broth (see Notes)
1 package (1.25 ounce) taco seasoning or 1/4 teaspoon each of chili powder, garlic powder, ground cumin, and oregano
1 cup instant brown rice
1⁄3 cup salsa
1⁄2 cup corn, frozen or canned and drained
1⁄2 cup black beans drained and rinsed

Directions

  1. Bring the vegetable broth and seasonings to boil in a medium saucepan (2 to 3 quarts).
  2. Add the rice, salsa, corn and beans. Turn heat to low, cover pot, and let cook undisturbed for 10 minutes.
  3. Gently stir before serving.
  4. Refrigerate leftovers within 2 hours.

Notes

  • Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
  • Substitute 1 1/3 cups of Farmers Market Salsa in place of the last three Ingredients.
Source: http://foodhero.org/recipes/spanish-rice

Italian Veggie Soup

Italian Veggie Soup

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 12 cups
Serving Size 1 Cup

Ingredients

1 pound lean ground meat (15% fat) (turkey, chicken or beef)
1 cup diced onion
1⁄2 cup sliced celery
1 cup sliced or diced carrots
1 1⁄2 cups sliced or chopped cabbage
1 can (15 ounces) kidney beans drained and rinsed
2 cans (15 ounces each) tomato pieces with liquid
1 can (15 ounces) tomato sauce
1 can (15 ouncse) cut green beans, drained and rinsed
1 cup whole kernel corn (canned and drained, frozen, or fresh cooked)
2 cups water
3 teaspoons or 3 cubes low sodium beef, chicken or vegetable bouillon
1 teaspoon garlic powder or 4 cloves, crushed
1 teaspoon dried parsley
1⁄2 teaspoon dried oregano leaf
1⁄2 teaspoon dried sweet basil leaf
1⁄4 teaspoon pepper
1⁄2 cup small macaroni (optional)

Directions

  1. In a skillet over medium-high heat (350 degrees in an electric skillet), cook the ground meat until browned, breaking it up as it cooks. Drain any fat. Add to soup pan.
  2. In the same skillet, saute the onion, celery, and carrots until limp but not brown. Add to soup pan.
  3. Add all the remaining Ingredients to soup pan.
  4. Bring to a boil. Lower heat, cover and simmer about 30 minutes.
  5. Refrigerate leftovers within 2 hours.

Notes

  • One large ear of corn makes about 1 cup of cut corn.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Source: http://foodhero.org/recipes/italian-veggie...

Cheesy Polenta Pie

Cheesy Polenta Pie

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 12 cups
Serving Size 1 cup

Ingredients

FILLING
1⁄2 pound lean ground beef (15% fat)
1⁄2 medium onion, chopped (about 1/2 cup)
1 can (15.5 ounces) kidney beans, drained and rinsed
1 can (14.5 ounces) diced tomatoes with juice
1 1⁄2 cups corn (canned and drained, frozen, or fresh cooked)
1 Tablespoon chili powder
1⁄2 teaspoon cumin powder
1 teaspoon garlic powder or 4 cloves of garlic
1⁄2 teaspoon oregano
1⁄2 teaspoon salt
1⁄2 teaspoon pepper

TOPPING
1 cup yellow cornmeal
1 teaspoon salt
1 teaspoon sugar
1 teaspoon chili powder
2 1⁄2 cups water
1 cup grated cheddar cheese

Directions

  1. Brown meat and onion in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
  2. Add beans, tomatoes, corn, 1 tablespoon chili powder, cumin, garlic powder, oregano, salt, and pepper.
  3. Reduce heat to low (250 degrees in an electric skillet), cover, and heat thoroughly.
  4. As chili heats, mix cornmeal, salt, sugar, and 1 teaspoon chili powder with water in a small saucepan.
  5. Cook over medium heat, stirring constantly until thickened, about 2 minutes. Add cheddar and mix well.
  6. Spread cornmeal mixture over chili mixture.
  7. Cover and cook over low heat, with lid slightly ajar, until topping is set, about 10 minutes.
  8. Refrigerate leftovers within 2 hours.

Notes

  • Substitute 1-2 tablespoons taco seasoning mix for the last 6 Ingredients in the filling.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
  • One large ear of corn makes about 1 cup of cut corn.
Source: http://foodhero.org/recipes/cheesy-polenta...

Vegetarian Chili

Vegetarian Chili

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

2 teaspoons vegetable oil
2 cloves garlic, minced or 1/2 teaspoon garlic powder
1 medium onion, chopped
1 green bell pepper, chopped
2 cups fresh mushrooms, sliced
1 cup corn, frozen or canned and drained
1 can (15.5 ounce) pinto beans, drained and rinsed
1 can (8 ounce) tomato sauce
1 can (14.5 ounce) stewed tomatoes
1⁄2 cup bulgur, uncooked
1⁄2 cup water
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon chili powder
1 cup cheddar cheese, grated (low fat)

Directions

  1. Heat oil in large skillet over medium-high heat (350 degrees in an electric skillet).
  2. Add garlic, onion, pepper, and mushrooms and saute until tender, 6-8 minutes.
  3. Add remaining Ingredients except cheese.
  4. Reduce heat to low, cover and cook until bulgur is soft, 10-15 minutes.
  5. Sprinkle with grated cheese and serve.
  6. Refrigerate leftovers within 2 hours.

Notes

  • Use kidney or black beans instead of pinto beans.
  • One large ear of corn makes about 1 cup of cut corn.
  • Top with light sour cream.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Source: http://foodhero.org/recipes/vegetarian-chi...

Burrito Soup

Burrito Soup

Prep time: 5 minutes
Cooking time: 45 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 onion, chopped
2 zucchini, chopped
1 Tablespoon oil
1 can (15.5 ounces) refried beans
1 can (28 ounces) diced tomatoes
1 can (28 ounces) crushed tomatoes
2 cans (15.5 ounces) corn
1 can (15.5 ounces) black beans, reduced sodium
2 Tablespoons taco seasoning

Directions

  1. Sauté onion and zucchini in oil until soft.
  2. Add refried beans and stir to break up beans.
  3. Add tomatoes, corn, black beans and taco seasoning.
  4. Simmer over medium heat for about 30 minutes, stirring occasionally.
  5. Refrigerate leftovers within 2 hours.

Notes

  • The more vegetables you add, the more nutrients! Try adding some of your favorites.
  • Freeze leftovers for another meal.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Source: http://foodhero.org/recipes/burrito-soup

Mexican Vegetable and Beef Skillet Meal

Mexican Vegetable and Beef Skillet Meal

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1⁄2 pound lean ground beef (15% fat)
3⁄4 cup onion, chopped (3/4 medium onion)
1 cup uncooked white rice
1 can (15 ounces) diced tomatoes, drained (about 2 medium fresh tomatoes)
1 1⁄2 cups vegetables fresh, frozen, or canned and drained (try one or more-zucchini, bell pepper, broccoli, corn, cauliflower)
2 cups water
1 1⁄2 teaspoons chili powder
1 Tablespoon oregano
1 teaspoon salt
1⁄2 cup (2 ounces) shredded cheese

Directions

  1. Cook beef in a large skillet over medium-high heat (350 degrees in an electric skillet) until no longer pink. Drain fat.
  2. Add onion and cook until soft, about 3 to 5 minutes.
  3. Add rice, tomatoes, vegetables, water, and spices. Stir and bring to a boil.
  4. Reduce heat to medium low (250 degrees in an electric skillet). Cover, and simmer for 20 minutes or until rice is cooked. Add more water if needed.
  5. Remove from heat. Sprinkle with cheese and cover for 1 to 2 minutes to allow cheese to melt. Serve warm.
  6. Refrigerate leftovers within 2 hours.

Notes

  • Try brown rice and simmer for 20 more minutes
Source: http://foodhero.org/recipes/mexican-vegeta...

Spinach and Black Bean Enchiladas

Spinach and Black Bean Enchiladas

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 8 enchiladas
Serving Size 1/2 enchilada

Ingredients

1 package (10 ounces) frozen spinach, thawed
1 can (15 ounces) black beans, drained and rinsed
1 1⁄2 cups corn (thawed from frozen or canned and drained)
3 green onions, thinly sliced
1⁄3 cup chopped cilantro
2 cups shredded low-fat mozzarella cheese
1 can (28 ounces) enchilada sauce (about 3 cups) (see Notes)
8 whole wheat flour tortillas (7"-8")

Directions

  1. Preheat oven to 375 degrees. 
  2. Drain all excess moisture from thawed spinach.
  3. In a large bowl, combine spinach, beans, corn, green onions, cilantro and 1 ½ cups of cheese.
  4. Lightly spray a 9x13 inch baking dish, and add a small amount enchilada sauce to coat the bottom.
  5. Fill tortillas with spinach mixture.  Roll up tightly and place seam side down in the baking dish.
  6. Pour remaining sauce over the enchiladas and sprinkle remaining ½ cup of cheese on top.
  7. Bake for 20 minutes, or until enchiladas are heated through and cheese is bubbly.  Serve warm.
  8. Refrigerate leftovers within 2 hours.

Notes

  • Try corn tortillas instead of whole wheat flour tortillas.
  • Serve enchiladas with your favorite hot sauce or salsa.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
  • 1 cup corn (canned and drained, frozen, or fresh cooked).
  • Make your own enchilada sauce!
    • ¼ cup tomato paste
    • ¼ cup flour
    • 2 teaspoons cumin
    • ¼ teaspoon garlic powder
    • ¼ teaspoon onion powder
    • ¼ teaspoon chili powder
    • 1/8 teaspoon pepper
    • 3 cups low sodium vegetable broth
  • Combine tomato paste, flour, cumin, garlic powder, onion powder, chili powder and pepper in a saucepan and cook for 1 to 2 minutes, stirring constantly.
  • Add vegetable broth and bring to a boil. Reduce heat to low and simmer for 6 to 8 minutes, or until slightly thickened.
  • Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/spinach-and-bl...

Fish Taco Salad

Fish Taco Salad

 

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size: 1/2 cup

Ingredients

2 pounds fish fillets (try cod, tilapia, snapper or others)
1⁄4 teaspoon each salt and pepper
2 cups shredded cabbage or lettuce
2 cups chopped vegetables (try tomatoes, cucumber, carrots, corn, green onions, celery, avocado)
1⁄2 cup low-fat ranch dressing
1⁄2 cup salsa

Directions

  1. Season fish with salt and pepper. Cook by your favorite method until it appears opaque and flakes apart easily (see Notes).
  2. Mix cabbage or lettuce with other vegetables of your choice. Add chunks of fish. Drizzle with ranch dressing and salsa.
  3. Refrigerate leftovers within 2 hours.

Notes

  • Cook fish:
    • In a Skillet - Spray or lightly oil a skillet.  Add seasoned fish and cook over medium heat (300 degrees in an electric skillet) until flesh starts to appear white.  Turn fish over and cook until it flakes easily.
    • In the Oven - Put seasoned fish in a baking pan and cover with foil. Bake in a 350 degree oven until fish flakes.
    • Under a Broiler - Place seasoned fish on a broiler pan.  Broil several inches from the heat until the fish is opaque throughout and flakes easily.
    • To make tacos instead of salad: Warm tortillas. Layer cabbage or lettuce, vegetables of your choice, and fish on the tortilla. Drizzle with ranch dressing and salsa. Fold in half.
Source: http://foodhero.org/recipes/fish-taco-sala...

Farmers Market Salsa

Farmers Market Salsa

Prep time: 15 minutes
Makes: 64 tablespoons
Serving Size 2 Tablespoons

Ingredients

1⁄2 cup corn (canned and drained, frozen, or fresh cooked)
1 can (15 ounces) black beans, drained and rinsed
1 cup fresh diced tomatoes
1⁄2 cup diced onion
1⁄2 cup diced green pepper
2 Tablespoons lime juice
2 cloves garlic, finely chopped or 1/2 teaspoon garlic powder
1⁄2 cup picante sauce

Directions

  1. Combine all Ingredients in a large bowl. Chill until serving time.
  2. Drain before serving.
  3. Refrigerate leftovers within 2 hours.

Notes

  • One large ear of corn makes about 1 cup of cut corn.
  • Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans
Source: http://foodhero.org/recipes/farmers-market...

Sautéed Corn and Onion

Sautéed Corn and Onion

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 5 cups
Serving Size 3/4 cup

Ingredients

1 Tablespoon margarine or butter
4 cups corn (try frozen, canned and drained, or fresh, cut off the cob)
1 cup chopped onion
1⁄4 teaspoon dried oregano
1⁄4 teaspoon dried basil
1⁄4 teaspoon each salt and pepper

Directions

  1. Heat margarine in medium skillet over medium-high heat (350 degrees in an electric skillet).
  2. Add corn, onion, oregano, basil, salt and pepper. Stir to coat evenly.
  3. Cook uncovered until onion is tender and corn is heated through, about 5 to 10 minutes.
  4. Refrigerate leftovers within 2 hours.

Notes

  • 1 cup corn (canned and drained, frozen, or fresh cooked).
  • Add chopped bell pepper for more color.
Source: http://foodhero.org/recipes/saut%C3%A9ed-c...

Tuna Quesadillas

Tuna Quesadillas

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 quesadilla
Serving Size 1 quesadilla

Ingredients

1 can (5 ounce) tuna in water, drained
1⁄2 cup corn kernels (fresh, cooked, or frozen)
1⁄2 cup bell pepper, diced
1⁄2 cup cheese, shredded (try cheddar or mozzarella)
4 8-inch flour tortillas

Directions

  1. In a bowl, mix together tuna, corn, bell pepper and cheese.
  2. Spread ¼ of the filling over half of each tortilla. Fold tortilla in half over the filling.
  3. Heat each quesadilla in a skillet over medium heat until the cheese is melting.
  4. Turn the quesadilla over and cook for an additional 30 seconds to 1 minute.
  5. Refrigerate leftovers within 2 hours.

Notes

  • One large ear of corn makes about 1 cup of cut corn.
Source: http://foodhero.org/recipes/tuna-quesadill...

Skillet Corn Chowder

Skillet Corn Chowder

Prep time: 5 minutes
Cooking time: 20 minutes
Makes: 4 servings
Serving Size 1 cup

Ingredients

1⁄2 small onion, diced
2 Tablespoons vegetable oil
1 can (15 ounces) can cream style corn
2 cups nonfat or 1% milk
1⁄2 cup reduced fat cheddar cheese, grated

Directions

  1. In a large skillet over medium-high heat (350 degrees in an electric skillet) saute onion in oil until transparent.
  2. Add corn and milk. Stir until mixed together.
  3. Heat until just bubbly.
  4. Stir in cheese and serve as soon as melted.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Add any other veggies you have on hand - fresh, frozen, or canned.
  • Add pepper, dried cumin and/or oregano for extra flavor!
Source: http://foodhero.org/recipes/skillet-corn-c...

Rice Bowl Southwestern Style

Rice Bowl Southwestern Style

Prep time: 15 minutes
Cooking time: 10 minutes
Makes: 2 servings
Serving Size 1 cup

Ingredients

1 teaspoon vegetable oil
1 cup chopped vegetables (try a mixture - bell peppers, onion, corn, tomato, zucchini)
1 cup cooked meat (chopped or shredded), beans or tofu
1 cup cooked brown rice
2 Tablespoons salsa, shredded cheese or low fat sour cream

Directions

  1. In a medium skillet, heat oil over medium high heat (350 degrees in an electric skillet).  Add vegetables and cook for 3 to 5 minutes or until vegetables are tender-crisp.
  2. Add cooked meat, beans or tofu and cooked rice to skillet and heat through.
  3. Divide rice mixture between two bowls. Top with salsa, cheese or sour cream and serve warm.
  4. Refrigerate leftovers within 2 hours.

Notes

  • For a spicier dish, add chili powder, red pepper flakes or taco sauce in Step 1.
  • You can use any leftover cooked grain in this recipe. Try white or wild rice, quinoa, barley or oatmeal.
Source: http://foodhero.org/recipes/rice-bowl-sout...

Veggie Quesadillas with Cilantro Yogurt Dip

Veggie Quesadillas with Cilantro Yogurt Dip

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 12 servings
Serving Size 1 quesadilla

Ingredients

12 soft corn tortillas (6 inches)
1 1⁄2 cups cheddar cheese, shredded
1 cup corn kernels (fresh, frozen/thawed, or canned/drained)
1⁄2 cup beans, black or pinto (canned or cooked; drained)
1⁄2 cup cilantro, chopped
1 carrot, shredded
1 bell pepper, finely chopped
1 jalapeno pepper, finely minced (optional)

CILANTRO YOGURT DIP
2 cups plain nonfat yogurt
1⁄4 cup cilantro, finely chopped
1⁄2 teaspoon salt

Directions

  1. Preheat large skillet over low heat (250 degrees in an electric skillet).
  2. Divide cheese, corn, beans, cilantro, shredded carrots and peppers between the tortillas, covering about half of each tortilla. Fold each tortilla in half over the filling.
  3. Place one or two folded tortillas on a dry skillet and heat until cheese is melted and tortilla is slightly golden, about 3 minutes.
  4. Turn over and cook other side until golden, about 1 minute.
  5. Remove to a plate and repeat until all tortillas are heated.
  6. Mix together nonfat yogurt, cilantro and salt to make the dip.
  7. Cut each quesadillas intowedges and serve immediately with the dip.
  8. Refrigerate leftovers within 2 hours.

Notes

  • One large ear of corn makes about 1 cup of cut corn.
Source: http://foodhero.org/recipes/veggie-quesadi...

Tortilla Casserole

Tortilla Casserole

Prep time: 15 minutes
Cooking time: 15 minutes
Makes: 12 servings
Serving Size 1 wedge

Ingredients

1 cup medium salsa
1 can (8 ounces) tomato sauce
1 can (15 ounces) black beans, rinsed and drained
1 can (15 ounces) whole-kernel corn, drained (or 1 cup frozen corn, thawed)
1⁄2 cup packed fresh cilantro leaves
4 whole wheat tortillas, 10-inch diameter
6 ounces (1 1/2 cups) shredded reduced-fat Monterey Jack or Mexican blend cheese

Directions

  1. Preheat oven to 500 degrees. Lightly oil or spray a 10 inch casserole dish. 
  2. In a small bowl, mix salsa and tomato sauce.
  3. In a medium bowl, mix black beans, corn and cilantro.
  4. Place 1 tortilla in baking dish, and spread 1/4 of salsa mixture over tortilla. Top with 1/3 of bean mixture and 1/3 of cheese.
  5. Repeat layering 2 more times; spread last of salsa mixture over top of last tortilla.
  6. Bake 12 to 15 minutes, until cheese melts and filling is hot. 
  7. Refrigerate leftovers within 2 hours. 

Notes

  • Try kidney or pinto beans instead of black beans.
  • Add leftover cooked chicken, turkey or ground beef.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Source: http://foodhero.org/recipes/tortilla-casse...

Southwestern Stuffed Potatoes

Southwestern Stuffed Potatoes

Prep time: 5 minutes
Cooking time: 10 minutes
Makes: 4 servings
Serving Size 1 potato half

Ingredients

2 medium potatoes (each about 5 inches x 2½ inches)
1 cup black beans, rinsed and drained
3⁄4 cup salsa
1 cup corn
1⁄2 cup shredded cheese (try cheddar, pepper jack, or Mexican blend)

Directions

  1. Scrub potatoes well. Poke each potato with a fork 2 or 3 times. Microwave on high for 5 minutes, turn potatoes over, and microwave another 3 to 5 minutes, or until easily pierced with a fork. Set aside.
  2. In a microwave safe bowl, combine beans, salsa and corn. Microwave for 2-3 minutes, stirring occasionally, until heated through.
  3. Cut potatoes in half length-wise and flatten with a fork. Divide bean mixture between the four halves. Sprinkle with cheese and serve warm.
  4. Refrigerate leftovers within 2 hours.
Source: http://foodhero.org/recipes/southwestern-s...