Black Bean Quesadillas

Black Bean Quesadillas
http://www.eatingwell.com/recipes/black_bean_quesadillas.html
From EatingWell: July/August 2010

In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans work well too. If you like a little heat, be sure to use pepper Jack cheese in the filling. Serve with: A little sour cream and a mixed green salad.

4 servings
Active Time: 15 minutes
Total Time: 15 minutes

Ingredients:
•1 15-ounce can black beans, rinsed
•1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
•1/2 cup prepared fresh salsa (see Tip), divided
•4 8-inch whole-wheat tortillas
•2 teaspoons canola oil, divided
•1 ripe avocado, diced

Preparation:
1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.

2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.

Nutrition: Per serving : 377 Calories; 16 g Fat; 5 g Sat; 8 g Mono; 13 mg Cholesterol; 46 g Carbohydrates; 13 g Protein; 10 g Fiber; 679 mg Sodium; 581 mg Potassium

2 1/2 Carbohydrate Serving
Exchanges: 2 1/2 starch, 1 1/2 lean meat, 2 fat

Tips & Notes:  •Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads.

Raspberry, Avocado, and Mango Salad

Raspberry, Avocado, and Mango Salad

Ingredients:

1 1/2 cups organic raspberries, divided
1/4 cup extra virgin olive oil
1/4 cup red wine vinegar
1 clove fresh garlic, coarsely chopped
1/4 teaspoon Kosher salt
1/8 teaspoon black ground pepper
8 cups organic mixed salad greens
1 ripe organic mango, diced
1 small ripe avocado, diced
1/2 cup thinly sliced red onion
1/4 cup hazelnuts, toasted and chopped, or sliced almonds (optional)

Preparation:
Puree 1/2 cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined.
Combine greens, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss to coat.
Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts, if using.

Prep Time: 15 minsTotal Time: 15 mins

Nutrition Facts:
Number of Servings: 5 Amount Per Serving Calories: 215 Total Fat: 16 g Saturated Fat: 2 gCholesterol: 0 mg Sodium: 122 mg Total Carbohydrate: 18 g Dietary Fiber: 7 g Protein: 3 g

Turkey Burger with Spicy Avocado Mustard

Turkey Burger with Spicy Avocado Mustard By Myra Kornfeld

Credits: The Healthy Hedonist Holidays, Simon and Schuster Publishers
These well-seasoned patties are laced with sun-dried tomatoes and pine nuts. Sautéed onions and bell peppers keep them moist, even when grilled. The avocado mustard makes a dynamite topping. You can also sauté these burgers in a skillet.

Yields 6 burgers
Prep Time: 15 minutes plus one hour to chill
Cook Time: 30 minutes
Storage: Refrigerate for up to one day before cooking and one day after. Freeze uncooked for up to one month. The mustard keeps refrigerated for up to three days.

Ingredients
• Turkey Burger:
• 1/4 cup pine nuts
• 2 tablespoons extra virgin olive oil
• 1 cup onions, diced small
• 2 garlic cloves, minced
• 1 green pepper, small dice
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1 jalapeño, stemmed, seeded, and minced
• 1 pound ground turkey
• 1/4 cup sundried tomatoes, reconstituted and chopped into 1/4-inch dice
• 1/2 teaspoon salt
• freshly ground black pepper
• 1 egg white

• Avocado Mustard:
• 1 ripe avocado
• 4 teaspoons fresh lime juice
• 4 teaspoons dijon mustard
• 1 jalapeño, stemmed, seeded, and minced

Instructions
Toast the pine nuts in a dry heavy-bottomed medium skillet, stirring constantly, until golden, about 3 minutes.
Transfer to a small bowl and set aside.
Warm the oil in a medium skillet over medium heat. Add the onions, garlic, and pepper, and sauté until softened, about 7 to 10 minutes. Add the cumin, chili powder, and jalapeño and sauté another 3 minutes.
Transfer to a medium bowl and stir in the turkey, tomatoes, pine nuts, salt and a sprinkling of black pepper.
Stir in the egg white and form into 6 burgers. Refrigerate for an hour or longer.
Make the avocado mustard: Mash the avocado into a small bowl. Stir in the lime juice, mustard, and jalapeno and set aside.
Preheat an outdoor grill or grill pan on medium heat. Add the burgers, and cook 4 minutes on each side, crosshatching after 2 minutes to get pronounced grill marks. Cover and cook another 4 minutes or so on low heat (if using a grill pan, put a domed lid over the burgers) until burgers are cooked through. They will feel firm
when pressed. Serve hot, topped with the avocado mustard.

Quinoa Taco Salad

Quinoa Taco Salad
By The Gluten Free Goddess
WebMD Recipe from Foodily.com

My vegan quinoa taco salad is sans tomatoes. And bean-free. No customary black beans here. But if you love black beans with a white hot passion, add 'em in. You can also add crumbled goat cheese on top, if you desire.

Ingredients:
1 cup quinoa cooked in two cups water
Extra virgin olive oil, as needed
Juice from 2 juicy limes
Sea salt, to taste
2-3 tablespoons fresh chopped cilantro or parsley
1 half small red or purple onion, diced fine
1 small yellow bell pepper, cored, seeded, diced fine
1 cup roasted corn kernels (I used frozen, roasted on a cookie sheet for 6-7 minutes,
then cooled)
1 large head of crisp romaine lettuce, washed, dried, sliced crosswise
Gluten-free tortilla chips
1 large avocado, pitted, peeled, diced

Instructions:
Cook the quinoa per package instructions. Fluff the cooked quinoa with a fork. Scoop the quinoa into a bowl.

Drizzle the cooked quinoa with extra virgin olive oil and toss to coat. Squeeze on fresh lime juice and toss again. Season the mixture with sea salt, to taste.

Add in the fresh chopped cilantro, diced red onion, diced yellow pepper, and roasted corn kernels. Stir lightly to distribute. Taste test for seasoning adjustments.

Line four salad bowls or plates with the fresh romaine. Spoon the quinoa salad on the center of the lettuce. Add the diced avocado to each plate. Tuck in a few tortilla chips around the edges.

Serve with an extra lime wedge.

More Options:
Add a cup of chilled, drained black beans, if you like your taco salad super hearty.
Add sliced red or yellow cherry or grape tomatoes, if you desire.
Sprinkle with the cheese of your choice.
Serve with your favorite salsa on the side.

Total Servings: 4

Nutritional Information Per Serving:
Calories: 240
Carbohydrates: 41.2g
Cholesterol: 0mg
Fat: 4.4g
Saturated Fat: 0.6 g
Fiber: 5.4g
Sodium: 24 mg
Protein: 6.7 g

For more recipes go to Foodily.com ~ Find more WebMD recipes on the Recipe Finder