Chipotle Black Bean Burritos

Wraps, burritos, soft tacos...put it in a whole wheat wrapper and it is likely something that we will like and enjoy. These chipotle-flavored bean burritos are low in fat and calories and are perfect for making on a weeknight.

Makes:

6-8 burritos

Ingredients:

• 1 Tbsp olive oil
• 1 clove garlic, mined
• 1/2 tsp chipotle chile powder
• 1/4 teaspoon sea salt
• 1/3 cup water
• 1 15 oz can black beans, drained and rinsed
• 1 15 oz can kidney beans, drained and rinsed
• 1/4 cup salsa of your choice
• 1 package whole wheat tortillas
• 1 cup shredded sharp white cheddar cheese
• 2 roma tomatoes, diced
• 1 1/2 cups shredded romaine lettuce
• 1/4 cup green onions, sliced
• 1/4 cup fat-free sour cream
• 1 avocado, sliced

Cooking:

1. Heat your oil in a large skillet over med-high heat. Add the garlic to the pan cooking for about 1 minute, stirring constantly. Stir in the chile powder and salt, cooking another 30 seconds, continuing to stir constantly. 
2. Add the water and beans, bringing to a boil. Reduce the heat to a simmer for about 10 minutes. Remove from the heat and stir in the salsa. Partially mash the beans.
3. Warm your tortillas by a method you like best.
4. Spoon about 1/3 cup of the bean mixture onto the wrap. Top with about 2 Tbsp of cheese, a few tomatoes, some lettuce, 1 Tbsp green onions, 1 Tbsp sour cream, and a couple slices of avocado.
5. Roll up the burrito.
6. Enjoy!

-Carly

Sweet, Sweet Potato Salad

Sweet potatoes are pretty popular around this house. I think it is probably our favorite root vegetable. They are filled with all kinds of nutritional goodies and are versatile in ways of preparation. This recipe is one I've adapted from one of my favorite cookbooks, Moosewood Restaurant Cooks at Home. It's healthy and surprisingly filling. A true gem, in my mind.

Serves: 

2 main course meals; 4 side salad portions

Source: 

A variation of Moosewood Restaurant Cooks at Home recipe

Ingredients:

• 2 large sweet potatoes, peeled and cut into 1/2 inch cubes, which works out to be about 3-3 1/2 cups total
• 1 1/2 Tbsp cider vinegar
• 1 1/2 Tbsp Dijon mustard
• 1 Tbsp honey
• 1/8 cup olive oil
• 1 red bell pepper, diced
• ground black pepper to taste
• 2 Tbsp chopped, fresh parsley
• 2 green onions, sliced
• Fresh spinach or salad greens
• Lowfat ricotta cheese (optional)

Cooking:

1. Steam your sweet potatoes for about 6 or 7 minutes. Watch them very carefully, as you want them to be soft, but NOT MUSHY. 
2. While your potatoes are cooking, whisk the vinegar, mustard and honey together. Slowly add the oil, whisking while you do, so that the oil emulsifies.
3. Remove the sweet potatoes from the steamer and allow to cool for a couple of minutes, then stir them in with the dressing and red pepper. Allow to cool an additional 5 minutes
4. Add the parsley and green onion, gently stirring, along with the pepper to taste. 
5. Scoop some of the sweet potato salad on a bed of spinach or greens and add a couple of spoonfuls of lowfat ricotta cheese.
6. Enjoy!

No notes or variations on this one. It is delicious, nutritious, and filling all at the same time. I will say that if at all possible, use organic sweet potatoes, the color and flavor are just so much better. If you don't believe me, go to the store, buy a non-organic sweet potato and an organic one, cut them open and compare them side by side, you'll be able to see the difference, I promise. Give this recipe a try, you'll love it!

-Carly

QUICKpea and Tomato Curry with Rice

Curry is a filling and healthy choice for a dinner any day of the week. This particular curry is perfect for when you need to make something quick, since you don't have to wait for the veggies to cook and become tender. To make it even easier, you can buy curry powder that has already been mixed so all you have to do is measure. And, as always, it is quite tasty!

Serves:

2

Ingredients:

• couscous or rice (brown, white, jasmine, whatever you like really)
• 1/2 onion chopped
• 1 Tbsp grated fresh ginger
• 2 cloves garlic, finely minced
• 1 Tbsp oil of your choice (I use olive oil)
• 1 Tbsp curry powder (I mix my own, since I have all the spices anyway)
• 1 tsp cumin seeds
• 1 tsp mustard seeds
• 1/4 tsp cayenne pepper (or more if you prefer)
• 2 cans of garbanzo beans, rinsed and drained
• 1 14.5 oz can diced tomatoes
• sea salt
• 1 tsp lemon juice 
• 1 Tbsp fresh cilantro, coarsely chopped

Cooking:

1. Decide on your grain and if you need to get it going, start it. Couscous takes only a little over 6 minutes, so it is easy to make in the last minutes of the curry preparation. I always have long grain brown rice on hand, which takes close to an hour to cook, so if there is time, I make it.

2. In a big skillet, heat your oil over med-high heat. Throw in your onion, ginger, and garlic and cook until the onions start to become brown on the edges. Stir VERY often, if not constantly because the ginger tends to stick to the bottom easily.

3. Add the curry powder, seeds, and cayenne to the pan and continue to stir and cook for a minute.

4. Add the garbanzos, tomatoes (including the juice) and bring to a boil. Reduce to a simmer, uncover, to thicken the sauce, stirring occasionally. This would be the perfect time to make your couscous, if you decided to go that route.

5. Taste and add salt if needed. Sprinkle your lemon juice over the top. You can add some water if your curry is thicker than you prefer, or cook longer if it is too thin. Finish by stirring in your cilantro.

6. Ladle into shallow bowls and serve with your couscous or rice, and a little naan or flat-bread!

7. Enjoy!

Notes:

• This is a quick meal with tasty results. We usually have enough for two smaller portions for lunch the next day.
• If you like spicy food and are used to curry, the cayenne pepper portion is perfect. However, if you dislike spicy food, use a smaller portion of the curry.
• I have used dried chickpeas before and simply had to soak them for a good 24 hours before cooking. Didn't take any longer to make, just a little extra planning.

If you like curry and you are in a hurry, this is the recipe for you! Give it a try and let me know how it goes!

-Carly