#1: Black Bean, Avocado, and Mango Salad with Cilantro and Lime
ingredients:
Romaine lettuce, chopped
1 can black beans-low sodium, rinsed and drained
1 tomato, chopped
1 avocado, diced
1 mango, diced
1/2 red onion, diced
1/2 cup fresh cilantro, chopped
2 limes-squeeze fresh juice over salad
directions:
Place the romaine lettuce on a plate. Top the lettuce with black beans, tomato, avocado, mango, red onion, and cilantro. Squeeze fresh lime juice over the lettuce and toppings. Enjoy! It is that easy! If you want to warm up the black beans, you can. I like them hot or cold. If the lime juice isn’t enough dressing for you, you can add salsa for a healthy dressing.
#2: Roasted Vegetable Stacked Enchiladas
Yield: Serves 5-6
Cook Time: About 30 minutes
ingredients:
1 large red pepper, chopped, seeds removed
1 medium zucchini, chopped
1 medium yellow squash, chopped
1 large onion, chopped
1 tablespoon olive oil
Salt and pepper
1 can black beans, rinsed and drained
1 teaspoon ground cumin
1 teaspoon chili powder
2 garlic cloves, minced
1 jalapeño, minced
1/2 cup chopped fresh cilantro
Salt and pepper, to taste
2 cups red enchilada sauce
9-10 small corn tortillas
2 cups shredded Monterey Jack cheese
directions:
1. Preheat the oven to 400 degrees F. Place red pepper, zucchini, yellow squash, and onion on a large baking sheet. Drizzle with olive oil and toss until vegetables are coated. Season with salt and pepper. Roast vegetables for 30-40 minutes, or until tender, stirring occasionally. Remove vegetables from oven and let cool to room temperature. Reduce oven temperature to 350 degrees F.
2. Grease an 8×8 square baking pan and set aside. In a medium bowl, combine roasted vegetables, black beans, cumin, chili powder, garlic, jalapeño, and cilantro. Stir and season with salt and pepper.
3. Spread 1/4 cup of enchilada sauce into the bottom of the baking pan. Add a layer of tortillas, to completely cover the bottom of the pan. You might have to cut the tortillas to make them fit. Top with 1/3 of the vegetable/bean mixture and 1/3 of the cheese. Make a second layer of tortilla, enchilada sauce, vegetables/beans, and cheese. Top with with a layer of tortillas, enchilada sauce, vegetables/beans, and cheese. Spray a sheet of aluminum foil with cooking spray and cover the pan.
4. Bake enchiladas for 20 minutes. Remove the foil and bake for another 10 minutes, or until cheese is melted and the enchiladas are bubbling. Remove enchiladas from the oven and let cool for 10 minutes. Cut into squares and serve warm.
#3: Easy Minestrone Soup
Yield: Serves 8-10
ingredients:
2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 carrot, peeled and diced
1 celery stalk, diced
1 zucchini, diced
1 cup fresh or frozen green beans
2 (14 ounce) cans diced tomatoes
4 cups vegetable broth
2 cups water
1 (14 ounce) can cannellini beans, rinsed and drained
1 cup whole wheat elbow macaroni
1/2 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
Parmesan cheese-optional, for garnish
directions:
1. Heat olive oil in a large stockpot. Add onion, garlic, carrot, and celery. Cook for about 5 minutes, or until lightly browned. Add in zucchini, green beans, and diced tomatoes. Stir in vegetable broth and water. Add beans, macaroni, oregano, and basil. Simmer until vegetables and macaroni are tender-about 35 minutes.
2. Season soup with salt and pepper and serve warm. Garnish with parmesan cheese, if desired.
Diets for Busy People 