Here are some of the recipes I created this spring for a project I was working on. I have photos for some of them, and they all have nutritional information posted. As soon as I get my other computer set up, I will post the rest of them.

Enjoy!

Black and White Bean Enchiladas With Homemade Sauce

Enchilada Sauce

Nothing tastes quite as delicious as fresh enchilada sauce. This version uses dried ancho chile peppers, garlic and Mexican oregano. While it may seem simpler to just open a can of pre-made sauce, you will find that this fresh recipe is well worth the time it takes to make!

NGREDIENTS:

* 8 dried ancho chile peppers
* 4 cloves garlic, chopped (about 2 Tbsp)
* 1 cup tomato sauce
* 1 Tbsp Mexican Oregano, dried
* 1 tsp salt

PREPARATION:

* Cut the tops off of the chiles and discard.
* In a large, dry saucepan over medium heat, toast chiles until fragrant.
* Reduce heat to medium low, and add enough water to cover chiles.
* Simmer, 10 minutes, or until chile peppers are soft.
* Turn off heat and let chiles sit until they are just warm, about 15 minutes.
* When chile sauce is cooled down, blend mixture in batches until smooth.
* NOTE: Keep a hand on the top of the blender, and do not overfill. Warm liquids can expand when blending and you don't want a mess all over your kitchen!
* Return pureed sauce to saucepan, add remaining ingredients, and simmer over medium low heat until flavors combine, about 15 minutes.
* Serve over enchiladas, nachos, or mixed with rice.

Makes approx 3 cups of sauce.

Per Batch: calories 492, total fat 12.3g, saturated fat 1.3g, carbohydrate 94.8g, fiber 35.2g, protein 20.6g

***************************************************************

Black and White Bean Enchiladas

Black and white bean enchiladas are a tasty alternative to traditional cheese enchiladas, with only a fraction of the calories. This low calorie recipe can be made ahead and frozen, as well as doubled for those occasions such as parties and potlucks.

NGREDIENTS:

* 1 medium zucchini, chopped (approx 1 cup)
* 1 medium onion, chopped (approx 1 cup)
* 4 cloves garlic, chopped (approx 2 Tbsp)
* 1/2 cup vegetable or fat free chicken broth
* 1 can black beans, drained and rinsed
* 1 can white beans, drained and rinsed (also called navy beans)
* 1/2 cup tomato sauce
* 1 Tbsp Mexican oregano, dried
* 1 tsp dried sage
* 1/2 tsp salt
* Black pepper, to taste
* 16 corn tortillas

PREPARATION:

* Preheat oven to 350 degrees
* In large saucepan, add zucchini, onion, garlic and vegetable broth.
* Cook on medium meat, stirring occasionally until vegetables are tender, and most of the liquid is absorbed.
* Add remaining ingredients, except tortillas, reduce heat to medium low and simmer 10 minutes, remove from heat.

To assemble enchiladas:

* Spoon 1/2 cup of filling into corn tortilla. Roll and place in large casserole dish seam side down.
* Repeat until all tortillas are filled. (You might need two baking pans, depending on the size)
* Top with any remaining filling, or enchilada sauce
* Bake, uncovered 30-35 minutes, or until enchilada filling bubbles around the edges.

Makes 8 servings (2 enchiladas = one serving)

Per Serving: calories 189.9, total fat 1.8g, saturated fat 0.3g, carbohydrate 38.0g, fiber 8.4g, protein 7.3g

What to do with that leftover baked chicken in the fridge? Throw it in a casserole with some steamed broccoli, mayonnaise, almonds, and top with crushed baked potato chips for a simple, easy and family friendly dinner! Best of all, at less than 300 calories per serving, it's almost guilt free.



INGREDIENTS:

* 1 cup cooked boneless, skinless chicken breast, chopped (vegetarians, use morningstar chik'n strips, or cubed tofu)

* 2 cups steamed broccoli, chopped
* 1/3 cup raw almonds, sliced or slivered
* 1/2 yellow onion, chopped (about 2/3 cup)
* 1 tsp lemon juice
* 1/3 cup fat free mayonnaise
* 1/3 cup low fat sour cream
* Salt and pepper to taste
* 1/2 cup baked potato chips, crushed

PREPARATION:

* Preheat oven to 375 degrees. Spray 13x9 inch baking dish with cooking spray.
* In large bowl, mix all ingredients except for chips.
* Pour into baking dish. Top with crushed chips.
* Bake for 20 minutes, or until heated through

If you don't have any chicken already cooked, you can use the pre-cooked refrigerated chicken found in your grocery's salad aisle.

Makes 4 servings

Per Serving: calories 253, total fat 9.9g, saturated fat 2.1g, carbohydrate 24.8g, protein 18.7g

Here's a recipe I came up with at the last minute to feed my family. Vegetarians can substitute firm tofu, cubed, and baked with the sauce in a 350 degree oven for 20 minutes.

Low Calorie Sweet and Sour Jalapeno Chicken

by: Carrie Falquist © 2008


Sweet and sour chicken is normally breaded, fried and very high in calories. This lower calorie hot and sour version is cooked in a pressure cooker or crock pot, and can be on the table in a half an hour!


INGREDIENTS:

* 1 pound boneless skinless chicken breasts, cut into 1 inch pieces (about 2 breasts)
* 6 Tbsp jalapeno jelly (for milder sauce, substitute apricot preserves)
* 2 Tbsp soy sauce or tamari
* 1/2 cup orange juice
* 1/2 cup apple sauce
* 1/2 tsp grated ginger root
* 2 Tbsp agave nectar or honey

PREPARATION:

* Place chicken in bottom of pressure cooker or crock pot.
* In medium bowl, whisk together remaining ingredients and pour over chicken.
* Stir to coat chicken completely.
* Cook on high pressure for 30 minutes, release steam quickly.
* If using a crock pot (slow cooker), add an additional 1/2 cup orange juice, cover, cook on high 60 minutes, reduce heat to low and cook for 2-3 hours.
* Serve over rice, noodles or steamed vegetables

Serves 4

Per Serving: calories 267, total fat 1.5g, saturated fat 0.4g, carbohydrate 35.9g, protein 26.6g

**Two recipes follow: Spicy Black Bean Jambalaya and Mango Salsa ***

Spicy Black Bean Jambalaya

A hearty dish, this spicy mix of vegetables and black beans is perfect for a chilly night, but light enough to compliment a summer barbecue. Removing the fatty sausage, butter and oil that traditional jambalaya is usually prepared with removes a heap of calories, too.

INGREDIENTS:
1 1/2 c. uncooked black beans, rinsed and sorted
1 1/2 c uncooked long grain wild rice
1 quart (32oz) vegetable broth or homemade vegetable stock
4 cloves garlic, chopped fine (about 2 Tbsp)
1/2 red or yellow bell pepper, seeded and chopped (about 3/4 c)
1 meduim yellow onion, chopped (about 1 c)
1 1/2 tsp cajun seasoning (or a blend of garlic, cayenne, paprika, onion, oregano and black pepper)
1 can (10 oz) diced tomatoes & green chiles
Salt & pepper to taste
PREPARATION:
In a large stockpot, add beans to 6 cups cold water. Bring to boil, cover and remove from heat. Let sit 1 hour
Drain & rinse beans, return to stockpot.
Add 6 cups water, bring to boil, reduce heat, and cover with lid tilted slightly to allow steam to escape
Simmer 1 to 1 1/2 hours or until beans are tender
While beans are simmering, bring 3 1/2 cups of water to boil in medium pot, add rice, reduce heat to low, and simmer 45 min, or until rice is tender and most of the water is evaporated
As beans and rice are simmering, you can prepare your mango salsa (optional)
Drain off cooking water from beans, return to stock pot.
Turn off heat under rice, and set aside
Add vegetable broth and remaining ingredients (except rice) to pot.
Bring to a simmer over medium-high heat (bubbles form around edges of pot), then reduce heat to medium-low and cook, covered for 20 minutes or until onions are turning translucent
To serve, place 1/2 cup rice in bowl, add a generous ladle of jambalaya, and top with mango salsa (optional - recipe follows)
Serves 8

Per serving: calories - 209, total fat 1.3g, saturated fat 0.3g, carbohydrate 41.3g, fiber 8g, protein 8.8g



Nothing says summer like the tart, sweet taste of a mango! This tangy salsa makes an excellent garnish for beans, rice, salads, and also works fabulously paired with baked corn tortilla chips.

INGREDIENTS:
1 mango, peeled and chopped (yields approx 1 c)
2 jalapeno peppers, seeded, chopped fine (approx 1/3 c) * use 1 if you prefer less heat
Juice of two limes (approx 1/4 c)
3 green onions, chopped (green and white parts)
1/2 red bell pepper, chopped (approx 3/4 c)
1/4 cup fresh cilantro, chopped fine
Salt and pepper to taste
PREPARATION:
Toss all ingredients, except for salt and pepper in medium glass bowl, making sure ingredients are well mixed.
Cover with plastic wrap and refrigerate for at least 45 minutes to allow flavors to come together.
Before serving, toss lightly one more time, and add salt/pepper as needed.
Serves 8

Per serving: calories 24.8, fat 0.1g, carbohydrate 6.5g, fiber 1g, protein 0.4g

Your recipes all sound delicious! I can't wait to try them. I think my kids would love the broccoli casserole!!

Great recipes. The bean jambalaya sounds especially yummy!

I make a different variation of this casserole. I use Cream of Mushroom soup instead of the Sour Cream. And I use a hlaf a sleeve of Ritz crackers (crumbled) to top it w/ some Cheddar Cheese. And no onion or nuts. It is good though.