Black Bean Burgers with Mango Salsa

The cilantro really gives these burgers a terrific flavor.  I'm usually too lazy to make the mango salsa and prefer it with less cilantro.  I top it with cheese instead, but the salsa is good because it keeps the burgers from being too dry.

Burger Ingredients:
2 (15 ounce) cans black beans, rinsed and drained
1/2 cup finely chopped fresh cilantro
3/4 cup shredded Monterey Jack cheese
1/4 cup Panko breadcrumbs
2 tsp cumin
1 tsp oregano
1/2 tsp sea salt
1/2 medium jalapeno pepper, finely chopped (I omit)
2 large egg whites

Salsa Ingredients:
1/4 cup finely chopped fresh cilantro
1 1/4 cup chopped peeled mango (about 1 medium)
1 avocado, peeled and chopped
1 garlic clove, minced

whole wheat hamburger buns, lightly toasted
6 green leaf lettuce leaves (optional)

Instructions:
Preheat oven to 350 degrees.

Place black beans in a medium bowl and mash with a fork or potato masher.  Stir in 1/2 cup cilantro and the next 7 ingredients (through the egg whites).  Shape bean mixture into 6 patties.  Arrange patties on a baking sheet lined with aluminum foil and coated with cooking spray.  Bake for 20 minutes, carefully turning once.

Combine salsa ingredients in a bowl.  Place a patty on each hamburger bun and top with lettuce, salsa, and top half of bun.

Nutritional Information per Serving:  320 calories, 11.9g fat, 13g protein, 10g fiber, 13mg cholesterol

Turkey Joes

These Turkey Joes are like a gourmet version of the old favorite Sloppy Joes (which never being a favorite of mine, I've refused to make them for my kids).  Maddie loves them, though, as long as I leave the green peppers out of hers.  They were originally designed to be open-faced, but I prefer adding a bun on top because it's easier to eat.

Ingredients:
19 oz package Italian turkey sausage, casings removed
      -  (I use plain ground turkey but opt for the Italian sausage flavored spaghetti sauce)
8 oz package fresh mushrooms, quartered (I omit)
1/2 green bell pepper, finely chopped
15 1/2 ounce jar of spaghetti sauce
1 garlic clove, minced (I use more)
2 Tbsp tomato paste
1 tsp dried onion flakes
1/4 tsp pepper
hamburger buns (I use wheat)
grated parmesan cheese
shredded mozzarella cheese

Instructions:
Cook sausage in a large frying pan or Dutch oven over medium heat, stirring often, 10 minutes or until meat crumbles and is no longer pink; drain.  Add mushrooms and bell pepper; cook over medium heat, stirring frequently, 5 minutes.  Stir in next 5 ingredients; bring to boil.  Reduce heat to low and simmer, stirring occasionally, 20 minutes.

Preheat oven to 400 degrees.  Separate burger buns and put on an aluminum foil-lined baking sheet.  Bake 5 minutes until toasted.

Spoon sausage mixture onto toasted bread and sprinkle with cheeses.  Bake for 5-7 minutes or until cheese is melted and bubbly.

Nutritional Information per Serving:  360 calories, 13g fat, 23g protein, 3g fiber (more if wheat rolls), 60mg cholesterol,

Pinto Bean and Couscous Tostadas

This recipe is one of my favorites because it's super easy and fast, as well as nutritious.

Ingredients:
15 ounce can pinto beans, rinsed and drained
1 1/2 cups of vegetable or low-sodium chicken broth
1 cup water
1 cup chopped carrots (I buy the match stick carrots and chop them)
1/8 tsp crushed red pepper (I omit)
1 cup salsa
1 cup uncooked couscous (I buy in bulk section at Winco)  ***(see quinoa substitution below)
tostada shells
shredded cheddar cheese to top
optional toppings:  sour cream, shredded lettuce, salsa

Instructions:
In a medium saucepan, combine beans, broth, water, carrot, and crushed red pepper.  Bring mixture to a boil.  Reduce heat and simmer, uncovered, for 5 minutes.  Stir in salsa and couscous.  Remove from heat. Cover and let stand 5 minutes.

Serve bean-couscous mixture on tostada shells; top with cheese.  If desired, add optional toppings.

Nutritional Facts per Serving:  306 calories, 9g fat (mostly if not all from the cheese), 15mg cholesterol, 848mg sodium, 8g fiber, 14g protein

***I now use quinoa instead of couscous.  It's healthier, and my 7-year old even likes it better!  I also buy it in bulk at Winco.  Use these alternative cooking instructions if using quinoa:

In a medium saucepan, combine 1 cup broth, 1 cup water and 1 cup of rinsed quinoa.  Bring to a boil, then simmer covered for 10 minutes.

Remove lid and add the beans and carrots.  Replace lid and continue simmering for 5 more minutes, or until quinoa is done and liquid is mostly gone.

Remove from heat and stir in salsa.  Let sit for 5 mintues

Honey's Tuna (or Chicken) Noodle Casserole

Get ready for a feel-good food with little nutritional value.  Well, there is protein and calcium.  I usually serve it with steamed broccoli or salad to help me not feel so guilty!

Honey was my grandma (yes, we all called her Honey) who was not known for her cooking skills, except for this beloved casserole and a few dessert recipes.  When she retired she spent her days living on an island, driving a convertible, and playing golf everyday.  I hope to follow in her footsteps.  

Ingredients:

12 oz package of wide noodles

13oz can of tuna (I use chicken - canned, rotisserie, or grilled cut up in small pieces)

white sauce (see recipe below)

1 cup grated cheddar

Instructions:

Boil noodles and drain  

Alternate layers of noodles, meat, sauce, and cheese in greased baking dish ending with cheese.

Bake in oven at 400 degrees for 20 minutes uncovered.  

White Sauce:

4 Tbsp butter

3 Tbsp flour

2 cups milk

1/2 tsp salk

pepper

Melt butter in saucepan on medium low.  Blend in flour.  Gradually add milk.  Cook stirring constantly until thick.  Add salt and pepper.  Cook another couple of minutes.  Don't let it get too thick!

(I'll stick a picture in next time I make it!)

Quinoa Wrap

This Quinoa Wrap is one of the yummiest things I've made for myself in months!  Not only that, but it's very low fat (if you don't use the avocado, which I didn't).  If you're not familiar with quinoa (keen-wah), it is usually considered a grain but is actually a relative of leafy green veggies like spinach.  It is high in protein, manganese, magnesium, folate and phosphorus.  It's the new wonder grain!  I buy it in the bulk section at Winco.

I served my Quinoa Wrap with Asparagus that I cooked in a frying pan covered over medium heat with a little olive oil and garlic powder.

I found the Quinoa Wrap recipe on Pinterest.  I didn't use the chipotle sauce, but if you're interested in it you can go to this link: http://www.epicureanmom.com/2012/01/southwestern-quinoa-wrap-vegetarian.html

Ingredients:
1 cup quinoa, rinsed well
2 - 2 1/2 cups veggie broth
pinch of salt (I didn't use)
1 can black beans, warmed or cold
1 medium onion, coarsely chopped
2 Tbsp olive oil
1 avocado, sliced (I didn't use)
2 ears of corn, shucked (I used frozen corn)
2 bell peppers, grilled and sliced into strips (I used 1 red pepper for 2 wraps)
4 whole wheat tortilla (I used the unhealthy flour kind, but these would be great.  I toasted mine in a frying pan before assembling the wrap.)

Instructions:
(I start broth and quinoa, preheat oven, then start onions.  After onions are done I use the same pan to cook the peppers, though they could probably be cooked together.)

Heat veggie broth and quinoa in a small saucepan just until boiling.  Turn to low-medium and simmer for 25 minutes, or until just tender.  Fluff with a fork.

Heat olive oil in a small skillet over medium heat, add the onion.  Cook until brown and caramelized, about 10 minutes.

Preheat oven to 375.  Put shucked or frozen corn on a baking sheet, drizzle with olive oil and toss to coat.  Bake until just browning, about 10 minutes, stirring occasionally.

Assembly:
Scoop a heaping spoonful of black beans, quinoa, caramelized onions and corn.  Place bell pepper strips over the top and finish with avocado slices (if you are using).  Roll and serve.

Mandarin Orange & Strawberry Spinach Salad

Here's one for the adult category, since my kids won't touch salads but Matt and I love them.  Thanks Buffy for the contribution!  It sounds very healthy (iron, vitamin C, vitamin A, fiber).  Did you know one cup of spinach only has 7 calories?  Also, I love that the dressing uses honey instead of sugar.  I can't wait to try it!

1 lb. fresh spinach
3 green onions, chopped
2 cups strawberries, sliced
1 small can mandarin oranges, drained
1/4 cups chopped walnuts
3 Tbsp honey
1/2 tsp salt
1/2 tsp dry mustard
1/2 tsp paprika
1/2 cup extra virgin olive oil
2 tablespoons vinegar
1/2 tsp celery seed
Feta cheese

Combine all ingredients through the walnuts.

Dressing:  Beat all remaining ingredients together with a fork or mix in a blender.  Do not pour dressing over salad until ready to serve (spinach will be limp).  Sprinkle with Feta.