Black Bean and Salmon Tostadas

INGREDIENTS
8 6-inch corn tortillas
Canola oil cooking spray
1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained
1 avocado, diced
2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided
2 cups coleslaw mix (see Tip) or shredded cabbage
2 tablespoons chopped cilantro
1 15-ounce can black beans, rinsed
3 tablespoons reduced-fat sour cream
2 tablespoons prepared salsa
2 scallions, chopped
Lime wedges (optional)

DIRECTIONS
Position racks in upper and lower thirds of the oven; preheat to 375°F.
Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
Combine salmon, avocado and jalapeños in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.
To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.

Nutrition Information: Per serving, 2 tostadas each: 319 calories; 11 g fat ( 2 g sat , 6 g mono ); 16 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 16 g protein; 12 g fiber; 352 mg sodium; 670 mg potassium.

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Balsamic Pork and Dumplings

Ingredients
1 16.9-oz. pkg. frozen potato-and-onion-filled pierogi
12 oz. green beans, trimmed (3 cups)
1 1 lb. pork tenderloin
2 Tbsp. olive oil
1/2 cup balsamic vinegar
2 tsp. chopped fresh rosemary (optional)

Directions
Cook pierogi and beans in boiling water according to package directions. Drain pierogi and beans; divide among serving plates.
Meanwhile, slice pork into 1/2-inch thick medallions. Gently flatten pork slices by hand to 1/4-inch thickness; lightly sprinkle with salt and black pepper. Heat oil in large skillet over medium heat. Add pork. Cook 2 to 3 minutes on each side or until no pink remains. Transfer to serving plates with pierogi and beans.
Drain fat from skillet. Add balsamic vinegar to hot skillet. Cook, uncovered, 1 minute or until reduced by half. Drizzle over pork, pierogi, and beans. Sprinkle with chopped rosemary.

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Beef Stuffed Peppers

Ingredients

1 pound ground beef

1 cup rice, uncooked

1 tbsp. butter (optional)

2 cups water

salt

4 green peppers

1 jar spaghetti sauce

Shredded mozzarella

Directions

Brown grown beef. Cook rice in water according to directions, adding butter and salt when the directions state, if you wish. Combine rice and ground beef, along with 1 cup spaghetti sauce. Meanwhile, cut the green peppers in half from top to bottom, discarding the seeds. Place the peppers in boiling water for 5 minutes. Remove and fill with beef mixture. Top with leftover spaghetti sauce. Cover and bake at 350 degrees for 20 minutes. Remove cover and top with shredded mozzarella. Cook for an additional 10 minutes.

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Bean Boats

Ingredients

1 pound ground beef

1 packet chili mix

1 can diced tomatoes

1 can chili beans

4 French rolls

1/4 cup margarine, melted

1/2 cup shredded cheddar 

Directions

Brown ground beef.  Drain and add chili mix, diced tomatoes and chili beans.  Simmer.  Meanwhile, cut tops off each French roll.  Hollow out each roll reserving bread pieces.  Brush inside and outside of rolls with margarine.  Mix 1 cup of bread pieces with chili and fill loaves.  Replace tops of rolls and wrap in foil.  Bake on cookie sheet at 375 degrees for 25 minutes.  Remove tops and sprinkle with cheese.  Replace tops and serve hot.

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Beef Stroganoff

Ingredients

1 pound ground beef

2 tablespoons dry onion soup mix

1 can sliced mushrooms

1 cup sour cream

Egg Noodles

Directions

Brown ground beef in skillet and drain.  Add soup mix and can of mushrooms with liquid.  Heat until bubbly.  Slowly add sour cream and cook until thoroughly heated.  

Meanwhile, cook egg noodles according to package directions.  Serve beef mixture over noodles.  

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Bacon 'N Egg Quesadillas

Anything with bacon is a family favorite at our house!

INGREDIENTS
8 medium flour tortillas
2 avocados
1 tablespoon fresh lemon juice
Salt and pepper
1/2 pound bacon
8 large eggs
8 ounces shredded pepper jack cheese
1-15.5 ounce can black beans, rinsed

DIRECTIONS
Place the torillas in the oven in two stacks; heat to 200 degrees. In a bowl, mash the avocados with the lemon juice, season with salt and pepper.
Working in batches, in a nonstick skillet, cook the bacon over medium heat until crisp; drain on paper towels. Leave about 2 tablespoons bacon fat in the skilled, reserving the rest of the fat. Cut the bacon strips in half.
Working in 2 batches, in the skillet, cook the eggs over easy; transfer to a platter. REserve teh skillet.
Lay the tortillas on a work surface. Sprinkle each with 1/4 cup cheese; top with beans, 1 egg and bacon strips, then fold to enclose.
In the same skillet, heat 1 tablespoon reserved bacon fat over medium heat; add 4 quesadillas and cook, turning once, until crisp and golden, about 3 minutes. Repeat with more bacon fat and the remaining quesdillas, serve with the avocado mash.

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Bean and Rice Burritos

Ingredients:
1 can (15 1/2 ounces) chili beans, undrained
2 cups cooked brown rice
2 teaspoons Mrs. Dash garlic and herb spice blend
1/2 teaspoon ground cumin
1 teaspoon cilantro
10 6-inch flour tortillas
1/2 cup + 2 tablespoons fat-free sour cream
1/2 cup + 2 tablespoons salsa
1/2 cup + 2 tablespoons reduced-fat cheddar cheese
1/2 cup + 2 tablespoons sliced green onion

Directions:
1. In a medium saucepan, combine beans, rice, Mrs. Dash, cumin and cilantro. Cook over medium heat until heated throughout.
2. Place tortillas in an unsealed plastic bag. Microwave 1-2 minutes or until soft.
3. Spoon approximately 1/3 cup bean mixture down center of each tortilla. Top with 1 tablespoon each sour cream, salsa, cheese and green onion. Roll up and serve.

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Baked Beef Ziti

Ingredients
12 oz uncooked ziti
2 tsp olive oil
2 medium garlic clove(s), minced
1/3 pound raw lean ground beef
1 tsp dried oregano
1 tsp dried thyme
1 tsp dried rosemary
1/2 tsp table salt
1/2 tsp black pepper
28 oz canned crushed tomatoes
1 cup part-skim mozzarella cheese, shredded

Instructions
Preheat oven to 350°F.
Cook pasta according to package directions; drain and set aside.
Meanwhile, heat oil in a medium saucepan over medium heat; add garlic and sauté 2 minutes. Add beef and cook until browned, breaking up meat with a spoon as it cooks, about 3 to 5 minutes; drain off any fat and set pan back over medium heat.
Add oregano, thyme, rosemary, salt and pepper; stir to coat beef. Cook until herbs become fragrant, about 2 minutes. Add tomatoes and bring mixture to a boil; reduce heat and simmer for 5 minutes.

Spoon a small amount of beef-tomato mixture into bottom of a 4-quart casserole dish (just enough to cover surface); top with half of cooked ziti. Next, layer with half of remaining beef-tomato sauce and half of mozzarella cheese. Layer with remaining ziti and then top with remaining beef-tomato sauce; sprinkle with remaining mozzarella cheese. Bake until cheese is golden and bubbly, about 30 minutes. Slice into 8 pieces and serve. Yields 1 piece per serving.

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Bacon Wrapped Meatloaf

1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, minced
2 teaspoons salt
2 eggs
1/2 cup water
1/2 cup ketchup
1 cup dry bread crumbs
2 pounds ground beef
bacon

Place ground beef in bowl. Add onion, garlic, salt, eggs, water and ketchup. Pour the olive oil on top. Mix the bread crumbs into the mix. Use your hands and knead it up well.
Roll the meat into a ball like shape that fits into your muffin tin. Grab a slice of bacon, or half a slice if your bacon is particularly long, and wrap the meatloaf with it. Then put it into the tin.
Bake in a 350 oven for 12 minutes. Then turn your oven up to broil to crisp up the bacon for 2 minutes.

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Blue Cheese Burgers

This was really yummy. It was tangy in a good way!

INGREDIENTS
1 pound ground beef
salt and pepper
1 tsp Worcestershire sauce
4 Tbs blue cheese, more or less
1/4 cup red wine vinegar

DIRECTIONS
Mix together the beef, salt, pepper, and Worcestershire sauce. Form patties and tuck the blue cheese into the middle, surrounded by ground beef.
Pour the wine into a shallow dish and lay the patties into the wine to soak 10 minutes or so.
Cook the burgers in a frying pan over medium high heat until done.

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Beefy Noodles

INGREDIENTS
12 ounces whole wheat pasta, spirals or elbows
Cooking spray
1 pound extra lean ground beef
1 medium onion, chopped
5 cloves garlic, minced
1/2 package dry onion soup mix
1 1/2 cups fat free sour cream
4 oz fat free cream cheese
1 tablespoon worcestershire sauce
Salt and pepper to taste

DIRECTIONS
Cook whole wheat pasta as directed on the package. Meanwhile, heat a large skillet over medium heat. Cook onion, ground beef and garlic in cooking spray until the beef is browned and onion is translucent, breaking up beef as it cooks. Add onion soup mix, sour cream, cream cheese, worcestershire sauce, salt and pepper. Reduce heat to medium low and cook, stirring occasionally, until cream cheese is melted. Add cooked noodles and stir until all ingredients are combined.

Fat: 8.1 g
Carbohydrates: 51.5 g
Calories: 398.9
Protein: 23.3 g

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BBQ Turkey Burgers

This was so tasty! However, it didn't exactly keep the burger patty shape, so our turkey burger on a bed of lettuce turned into a ground turkey salad, but it was still excellent!


INGREDIENTS

1 pound ground turkey


1/2 cup Kraft Carbwell BBQ Sauce


1/4 cup chopped green peppers


1 cup shredded lo-fat cheddar cheese


1 medium tomoato, cut into slices


4-6 lettuce leaves





DIRECTIONS


Mix turkey, green peppers, BBQ sauce, and 1/2 cup of the cheese until well blended. Shape into 4-6 patties. Spray large skillet with cooking spray. Add patties; cover. Cook on medium heat 4-6 minutes on each side or until cooked through, topping each burger with 1 tomato slice and 2 Tbsp. of the remaining cheese for the last minute of the cooking time. Serve each burger on a lettuce leaf.

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Bangers and Mash

This has become the traditional dinner for us on St. Patrick's Day. My husband of course has his with a pint of Guiness. This year, I used turkey sausage instead.

INGREDIENTS
8 links pork sausage
8 potatoes
1 tablespoon milk
1 tablespoon butter
1 cup peas
1 teaspoon olive oil
1 teaspoon garlic
2 onions

DIRECTIONS
Peel potatoes and chop in half. Place in pan with a lid on. Cover with water and bring to boil, leave to simmer for about until tender, drain water and keep warm in oven with lid on, (or make them just before mashing). Peel onions and slice into rings. Put olive oil and garlic in frypan and add onions, turning with tongs frequently. Grill sausages, turning with tongs when required.
Just before serving put peas in boiling water and simmer for 3-4 minutes. While the peas are cooking get potatoes out. Place a knob of butter on potatoes and mash dry. Add milk until you get a creamy consistency. Serve sausages with onions over and peas and mash.

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Broccoli and Chicken Dijon

This was the first dinner I made when we started the South Beach Diet. It was very good, and it didn't taste like diet food at all! It would have been nice to be able to have rice with it, but that would have been against the Phase 1 rules.
Day 1 down, 13 more days to go.

INGREDIENTS
1/2 cup reduced-sodium chicken broth
1 Tbsp. lite soy sauce
1 Tbsp. olive oil
4 cups broccoli florets
1 clove garlic, minced
1 lb. boneless skinless chicken breasts, cut into thin strips
2 Tbsp. Dijon Mustard

DIRECTIONS
Mix chicken broth and soy sauce; set aside. Heat oil in large skillet on medium-high heat. Add broccoli and garlic; cook and stir until crisp-tender. Remove from skillet; cover to keep warm. Add chicken to skillet; cook and stir 3 to 4 min. or until cooked through. Add broth mixture; mix well. Bring to boil. Reduce heat to medium-low. Stir in mustard until well blended. Return broccoli mixture to skillet; mix lightly. Cook until heated through, stirring occasionally.

Calories 200 Total fat 7 g Saturated fat 1.5 g Cholesterol 65 mg Sodium 470 mg Carbohydrate 5 g Dietary fiber 2 g Sugars 2 g Protein 28 g Vitamin A 45 %DV Vitamin C 60 %DV Calcium 6 %DV Iron 10 %DV

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