Posts Tagged ‘black beans’

Blog78

FLOURLESS CHOCOLATE CAKE

When I saw this recipe I was very skeptical…usually these kind leave a LOT to be desired.

But this is one moist and delicious dessert!  And unless you told someone they would never, in a million years, guess what the secret ingredient was.

It’s very flavorful and rises well…not eggy or too dense…just right.  It has a very nice texture and a tender, moist crumb.  (I thought it got better the next day – the flavors more intense and when stored in the fridge it’s nice and fudgey, almost.)

It’s beans and eggs with a little cocoa powder thrown in – it’s very good for you.  (The carbs are complex one and come from the beans.)  Seriously!  Do try this, you won’t be disappointed.

I have to give credit to Lauren from Healthy Indulgences for the inspiration.

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One 15-ounce can unseasoned black or kidney beans – drained and rinsed (I prefer S&W kidney beans for this)

1 tablespoon water or coffee (the coffee will bring out more intense chocolate flavor)

1 tablespoon vanilla extract

6 tablespoons unsweetened cocoa powder

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

6 tablespoons butter, softened

1 cup Whey Low granular or maltitol

5 eggs

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(I recently made the WHOLE thing in the blender.  Gets pretty thick, so you need a fairly powerful machine, but it works great. I pureed the beans first with the water/coffee and an egg…then added the rest of the eggs…then the remaining ingredients.  Processed till smooth.)

Preheat oven to 325 degrees.  Coat a 9 or 10 inch cake pan with vegetable cooking spray.  Set aside.

In a blender, food processor or with a hand held blender wand, puree the beans, water/coffee, and vanilla until smooth.  Set aside.

In a small bowl combine the cocoa powder, baking powder, baking soda, and salt.  Set aside.

In a large bowl beat the butter and the Whey Low for one minute with an electric mixer.  Beat in the eggs for two minutes, or until very light and fluffy.  Beat in the bean mixture, just until combined.  Beat in the cocoa mixture for one minute, until very smooth.

Pour batter into prepared pan and bake for 35-40 minutes or until a toothpick inserted in the middle comes out clean.  Allow to cool completely on a wire rack.  Wrap tightly with plastic wrap or frost and cover.  Makes 10 servings.

Per Serving: Calories 171; Protein 6 g; Fat 11 g; NET Carbs 10 g; Sugar 5 g; Sodium 155 mg

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THREE BEAN CHILI

Hon loves anything and everything “Chili”.  And I really think you can’t have too many variations on that theme!

I’ve done a vegetarian version here, but certainly adding in some chunks of beef or sausage would be super and still have a different feel than regular chili.

Don’t let the 12 cloves of garlic or the cocoa powder, or cinnamon sway you…this is one tasty bowl o’ red and it gets better as leftovers!

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3 tablespoons olive oil
1 large onion, diced
12 cloves garlic, minced
1 red sweet pepper, diced
1 orange or yellow sweet pepper, diced
1 canned chipotle chili pepper in adobo sauce, finely chopped (just 1 pepper, not the whole can unless you are feeling especially asbestos-y!)
3 tablespoons chili powder
1 teaspoon ground cumin
2 teaspoons unsweetened cocoa powder
1/2 teaspoon cinnamon
1/2 teaspoon dried cilantro
1 teaspoon Splenda/sugar
3/4 teaspoon salt
One 14-ounce can diced tomatos, undrained
One 14-ounce can tomato sauce
One 14-ounce can chicken or vegetable broth
One 15-ounce can kidney beans, drained, rinsed
One 15-ounce can black beans, drained, rinsed
One 15-ounce can garbanzo beans, drained, rinsed

In a large stock pot, over medium heat, saute the onion and garlic in the olive oil for 10 minutes, or until the onion in very soft and translucent. Stir in sweet peppers, chipotle pepper, chili powder, cumin, cocoa powder, cinnamon, cilantro, Splenda/sugar, and salt. Cook for 2 minutes.

Stir in diced tomatoes, tomato sauce, and chicken broth. Bring to a boil. Reduce heat to low, cover and simmer for 15 minutes. Add drained and rinsed beans. Cover and simmer for another 20 minutes. Serve with sour cream. Makes 10 servings.

Per Serving: Calories 188; Protein 8 g; Fat 5 g; Carbs 19 g; Sugar 5 g; Sodium 649 mg

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Ole’!!

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CHICKEN & BLACK BEANS

This is so incredibly good!  And I’m not just saying that!

Eat it alone with a nice green salad and roll your family’s in soft, warm tortillas.  Smothered it in sour cream and melty cheese…WOW!

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2 tablespoons olive oil
2 chicken breasts, diced
1 medium onion, chopped
1 clove garlic, minced
One 14-ounce can diced tomatoes, drained
1/4 cup salsa
1 teaspoon cumin
1/4 teaspoon oregano
1/4 teaspoon black pepper
1/2 teaspoon Splenda
One 14-ounce can black beans, drained and rinsed
Shredded cheese, sour cream, olives

In a large saucepan, sauté the chicken, onion, and garlic in the olive oil until chicken is cooked through. Add remaining ingredients and let simmer for 10-15 minutes until thickened. Serve with cheese and sour cream, and sliced olives. (For your family, roll up in flour tortillas and top with cheese. Place under the broiler until cheese is bubbly. Add a spoonful of sour cream and sprinkle with diced tomatoes or avocados.)

Makes 6 servings.
Per Serving: Calories 164; Protein 13 g; Fat 6 g; Carbs 11 g; Sugar 1 g; Sodium 265 mg

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TORTILLA SOUP

This one is spicy with a hint of tangy lime…full of gorgeous veggies and moist chicken. I added to the traditional flavor black beans to up the protein and fiber.  

Top with sour cream, crushed blue corn chips for the crunch, Jack cheese, avocados…whatever your little heart desires.

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1 tablespoon olive oil
1 large onion, diced
4 cloves garlic, minced
1-2 jalapeño peppers, minced (seeded if desired)
1 medium zucchini, diced
2 carrots, diced
1/2 cup corn
1 tablespoon cumin
2 teaspoons chili powder
1 teaspoon dried cilantro
2 tablespoons lime juice (or to taste)
1 teaspoon Splenda/sugar (sugar in savory brings out the flavors like salt in sweets!)
One 28-ounce can petite-diced tomatoes
4 cups low-sodium chicken  (or vegetable) broth
1 1/2 cups shredded, cooked chicken (Morningstar chicken strips, or tofu)
One or two 14-ounce cans black beans, drained, rinsed
Kosher salt & black pepper to taste
Sour cream
1 cup crushed blue tortilla chips, optional
Fresh Cilantro

In a stockpot heat olive oil over medium heat. Add onions, garlic, and jalapeños and cook for 4-5 minutes or until onions are soft. Add zucchini, carrots, and corn and cook for 5 minutes. Stir in cumin, chili powder, dried cilantro, Splenda, lime juice, undrained tomatoes, and chicken broth. Cover, bring to a boil; reduce heat and simmer for 30 minutes to an hour or until vegetables are tender. (I like to simmer my soups forever…they are better that way.) Add in chicken and black beans and heat through. Serve topped with sour cream, crushed chips, and fresh cilantro. Makes approx 8 (one-cup) servings.

Per Serving: Calories167; Protein 15 g; Fat 4 g; Carbs 10 g; Sugar 4 g; Sodium 598 mg

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Thick and spicy, this soup could almost be called a stew; crammed full of beans and the nutritious complex carbs and protein goodness that comes with them! This is a soft/solid stage food…or whiz it in the blender for the pureed stage.
For your family provide hearty corn chips to dip and serve alongside a bowl of fresh tomato salsa to pile on top!
2 tablespoons olive oil
1 medium onion, diced
3 cloves garlic, minced
1 teaspoon Splenda
1 teaspoon cumin
3 teaspoons Susan Maria’s Cancun Chili Seasoning or chili powder
1/4 teaspoon black pepper
Dash cayenne pepper – optional
Three 15-ounce cans black beans (see recipe instructions)
2/3 cup chicken broth
1/4 cup half & half
Sour cream and shredded cheddar cheese
In a large saucepan heat olive oil over medium heat. Add onions, garlic, and Splenda and slowly cook until onions are tender, about 10 minutes. Stir in cumin, Chili Seasoning, black pepper, and cayenne pepper, if using. Allow to cook for 2 minutes. Add one can of the beans, undrained to the onion mixture. Drain one can of the black beans and add. Puree the remaining can of undrained beans, and add along with the chicken broth and half & half. Reduce heat to low and simmer for 15 minutes. If mixture seems too thick add more chicken broth.
Serve with shredded cheese, sour cream and fresh salsa, if desired. Makes eight 1-cup servings.
Per Serving: Calories 195; Protein 10 g; Fat 5 g; Carbs 18 g; Sugar 1 g; Sodium 305 mg
THICK BLACK BEAN SOUP

Thick and spicy, this soup could almost be called a stew; crammed full of beans and the nutritious complex carbs and protein goodness that comes with them!

For those who want them, a bowl of corn chips to dip is a great idea, and serve alongside a bowl of fresh tomato salsa to pile on top.  OR spoon over hot, buttered cornbread for your family.  WOW.

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2 tablespoons olive oil
1 medium onion, diced
3 cloves garlic, minced
1 teaspoon Splenda (or sugar)
1 teaspoon cumin
3 teaspoons Penzey’s Chili 9000 or chili powder
1/4 teaspoon black pepper
Dash cayenne pepper – optional
Three 15-ounce cans black beans (see recipe instructions)
2/3 cup chicken broth
1/4 cup half & half
Sour cream and shredded cheddar cheese

In a large saucepan heat olive oil over medium heat. Add onions, garlic, and Splenda (sugar) and slowly cook until onions are tender, about 10 minutes. Stir in cumin, Chili Mix, black pepper, and cayenne pepper, if using. Allow to cook for 2 minutes. Add one can of the beans, undrained to the onion mixture. Drain one can of the black beans and add. Puree the remaining can of undrained beans, and add along with the chicken broth and half & half. Reduce heat to low and simmer for 15 minutes. If mixture seems too thick add more chicken broth.

Serve with shredded cheese, sour cream and fresh salsa, if desired. Makes approx eight 1-cup servings.

Per Serving: Calories 195; Protein 10 g; Fat 5 g; *NET Carbs 18 g; Fiber 9 g; Sugar 1 g; Sodium 305 mg
*(LOTS of carbs…but they are complex and very good for you and should not hinder a loss, at all.)

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Good carbs!  From a seed that also gives you lots of protein.  If you haven’t tried this, DO.  It’s super easy to cook – just like long-grain rice – and can be used anywhere you use that.  FAB.
Vary the veggies and seasoning you put in this salad…add in some diced chicken or even shrimp for a bigger protein hit.
ROASTED TOMATO & BLACK BEAN QUINOA SALAD
ROASTED TOMATO & BLACK BEAN QUINOA SALAD

Good carbs!  From a seed that also gives you lots of protein.  If you haven’t tried this, DO.  It’s super easy to cook – just like long-grain rice – and can be used anywhere you use that.  FAB!

Vary the veggies and seasoning you put in this salad…add in some diced chicken or even shrimp for a bigger protein hit.
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1 cup grape tomatoes
4 large cloves garlic
3 Tablespoons olive oil
1/4 teaspoon salt
1/2 teaspoon Splenda (or sugar)
1 cup raw quinoa
2 cups low-sodium chicken broth
1 cup black beans
1 carrot, shredded
1 tablespoon diced green chiles
1/2 teaspoon cumin
3/4 teaspoon dried oregano
1/4 teaspoon dried cilantro
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/4 teaspoons Penzey’s Chili 9000 mix
Zest and juice from one lime
2 tablespoons sliced green onions

Preheat oven to 350 degrees. Cut tomatoes in half and place them in a pie plate. Add whole cloves of garlic. Drizzle with olive oil and sprinkle with salt. (It will seems like too much oil, but that’s fine. You need it for the dressing and the garlic will infuse it.) Roast for 30 minutes. Remove from oven and mach the garlic into a paste and stir into tomatoes.

In a medium saucepan place rinsed quinoa and chicken broth. Bring to a boil. Reduce heat to low, cover and simmer for 15 minutes or until tender. (If quinoa is tender and the ‘tail’ is present and there is still liquid, drain it in a fine sieve.) Set aside to cool.

In a large bowl combine the quinoa, tomato-garlic mixture, black beans, carrot, green chiles, cumin, oregano, cilantro, salt, black pepper, chili mix, lime zest and juice, and green onions. Mix well. Transfer to a serving bowl and cover tightly with plastic wrap. Allow to chill for at least two hours. Makes 10 servings.

Per Serving: 136 Cal; 5 g Protein; 5 g Tot Fat; 17 g Carb; 3 g Fiber; 1 g Sugar; 283 mg Sodium

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BLACK BEAN AND CORN QUICHE BAKE

This one is a little different, but give it a shot – you might be surprised!

Leaving off the crust saves a lot of calories and  then (joy-joy!) you can have a dessert with your late movie!

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5 eggs
2 tablespoons flour
1/4 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt
1 1/2 teaspoons taco seasoning
One 4-ounce can diced green chiles
One 16-ounce container cottage cheese
1 1/2 cups shredded jack or pepper jack cheese
1/2 cup frozen corn
One 15-ounce can black beans, drained and rinsed

Preheat oven to 350 degrees. Spray a deep dish pie plate or casserole with vegetable cooking spray and set aside.

In a large bowl whisk together the eggs, flour, baking soda, baking powder, salt, and taco seasoning. Blend in green chiles, cottage cheese, jack cheese, corn, and beans. Pour into prepared pan and bake for 45-55  minutes or until knife inserted in center comes out clean. Makes 10 servings.

Per Serving:  Calories 195, Protein 16g, Fat 9g, NET Carbs 8g, Sugar 1g, Sodium 227mg

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