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Black Bean Chili+

  • 1  Tbsp canola oil
  • 2  cup finely chopped onion (2 large)
  • 2  garlic cloves, minced
  • 2  Tbsp chili powder
  • 2  tsp ground cumin
  • 1-2 tsp cayenne
  • 4  15 oz. cans black beans, rinsed and drained  – I use flavored: cumin/SW spice and jalapeno/lime
  • 2-3 cup leftover turkey or chicken cut into 1″ cubes or shredded (10 oz boneless skinless chicken breasts and 20 oz boneless skinless thighs is good mixture)
  • 1-2 cup corn – fresh or frozen kernels or 2 cans shoepeg corn
  • 1  cup Frontera chipotle salsa
  • 1  (28-ounce) can diced tomatoes, undrained

Heat canola oil in a small Dutch oven over medium heat. Add onion and garlic; sauté for 6 minutes or just until the onion mixture begins to brown. Add 2 tablespoons chili powder and cumin; cook for 1 minute, stirring constantly. Add beans and the remaining ingredients, stirring to combine. Bring to a boil; reduce heat, and simmer for 30 minutes or until slightly thick, stirring occasionally.

Alternatively, add all ingredients except canola oil to slow cooker and cook on low for 6 hours.

Yield: 24 servings (serving size: 1 cup)

Nutritional Information:

  • Calories: 179
  • Fat: 4.8 g
  • Carbohydrate: 21 g
  • Protein: 13 g
  • Fat: 5.8 g
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Persian Spinach and Yogurt Dip

less than 1 point

Serve with crudités, pita, or crispy flatbread.

2  quarts water
1  pkg frozen spinach thawed
2  teaspoons butter
1/3  cup finely chopped sweet onion
1  garlic clove, minced
1/2  teaspoon salt
1  cup plain fat-free organic yogurt (such as Stonyfield Farm)
1/4  teaspoon freshly ground black pepper
1/8  teaspoon ground cinnamon

Squeeze spinach to remove water.
Melt butter in a medium nonstick skillet over medium heat. Add onion and garlic; cook 6 minutes or until onion is tender, stirring occasionally. Remove from heat; stir in spinach and salt. Cool to room temperature.
Combine spinach mixture, organic yogurt, black pepper, and ground cinnamon in a medium bowl. Let stand for 30 minutes. Refrigerate until chilled.

Yield: 13 servings (serving size: about 2 tablespoons)

  • Calories: 20
  • Fat: 0.7 g
  • Fiber: 0.3 g
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Flank Steak with Creamy Mushroom Sauce

4 points

Yield:  4 servings (serving size: 3 ounces steak and about 1/3 cup sauce)

1 (1-pound) flank steak, trimmed
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
Cooking spray
1/2 cup chopped shallots
1 (4-ounce) package gourmet mushroom mix
1/3 cup water
2 teaspoons Dijon mustard
1 tablespoon Worcestershire sauce
1/2 teaspoon chopped fresh thyme
1/4 cup fat-free sour cream

Preheat broiler.

Sprinkle steak evenly with salt and pepper. Place steak on a broiler pan coated with cooking spray. Broil 6 minutes on each side or until desired degree of doneness; let stand 10 minutes.

Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add shallots to pan; cook 3 minutes, stirring occasionally. Add mushrooms to pan. Cover and cook 4 minutes or until mushrooms are tender, stirring occasionally. Stir in 1/3 cup water, mustard, Worcestershire, and thyme. Cover and cook 2 minutes. Remove from heat; stir in sour cream.

Cut steak diagonally across grain into thin slices. Serve with mushroom sauce.

CALORIES 186 (27% from fat); FAT 5.6g (sat 2.3g,mono 2.2g,poly 0.3g); IRON 2.1mg; CHOLESTEROL 38mg; CALCIUM 49mg; CARBOHYDRATE 7.5g; SODIUM 443mg; PROTEIN 25.6g; FIBER 0.5g

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Cracked Wheat Salad with Nectarines, Parsley and Pistachios+

4 points

Yield:  6 servings (serving size: about 3/4 cup)

I had trouble finding bulgur, so used some other whole grains and it worked out fine.  I wanted more flavor, but that is partly my aging taste buds.  Vinegar?  Brown sugar?  Also, my nectarines weren’t quite ripe enough…

1 cup uncooked bulgur
1 cup boiling water
1 1/2 cups thinly sliced nectarines (about 3)
1/2 cup thinly sliced green onions
1/4 cup chopped fresh flat-leaf parsley
1 tablespoon chopped fresh dill
3 tablespoons extra-virgin olive oil
3 tablespoons white balsamic vinegar
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 tablespoons chopped pistachios

1. Combine bulgur and 1 cup boiling water in a large bowl. Cover and let stand 1 hour. Stir in nectarines and remaining ingredients except nuts; toss well. Sprinkle with nuts.

CALORIES 188 ; FAT 9g (sat 1.2g,mono 5.9g,poly 1.4g); CHOLESTEROL 0.0mg; CALCIUM 29mg; CARBOHYDRATE 24.7g; SODIUM 307mg; PROTEIN 4.2g; FIBER 5.7g; IRON 1.2mg

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Kung Pao Chicken+

5 points

Yield: 4 servings (serving size: about 1 cup chicken mixture and 1 1/2 teaspoons peanuts)

·    1  tablespoon  canola oil, divided
·    4  cups  broccoli florets
·    1  tablespoon  ground fresh ginger (such as Spice World), divided
·    2  tablespoons  water
·    1/2  teaspoon  crushed red pepper
·    1  pound  skinless, boneless chicken breasts, cut into 1/4-inch strips
·    1/2  cup  fat-free, less-sodium chicken broth
·    2  tablespoons  hoisin sauce
·    2  tablespoons  rice wine vinegar
·    2  tablespoons  low-sodium soy sauce
·    1  teaspoon  cornstarch
·    4  garlic cloves, minced
·    2  tablespoons  coarsely chopped salted peanuts

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add broccoli and 2 teaspoons ginger to pan; sauté 1 minute. Add water. Cover; cook 2 minutes or until broccoli is crisp-tender. Remove broccoli from pan; keep warm.

Heat remaining 2 teaspoons oil in pan; add remaining 1 teaspoon ginger, crushed red pepper, and chicken. Cook 4 minutes or until chicken is lightly browned, stirring frequently.

Combine broth and next 5 ingredients (through garlic) in a small bowl, and stir with a whisk. Add broth mixture to pan; cook 1 minute or until mixture thickens, stirring constantly. Return broccoli mixture to pan; toss to coat. Sprinkle with peanuts.

  • Calories:239
  • Fat:7.9g
  • Fiber: 3g
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New West Salsa

less than 1 point

2 cups chopped plum tomato (about 3 tomatoes)
1 cup chopped Granny Smith apple
1/2 cup chopped cucumber
1/2 cup fresh corn kernels
1/2 cup chopped red bell pepper
1/4 cup chopped green onions
1/4 cup chopped red onion
2 1/2 tablespoons chopped fresh cilantro
1 1/2 tablespoons fresh lime juice
1 tablespoon chopped seeded jalapeño pepper
1 tablespoon balsamic vinegar
1 1/2 teaspoons sugar
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper

Combine all ingredients, stirring well to combine. Serve at room temperature or chilled.

Yield: 4 1/2 cups (serving size: 1/2 cup)

  • Calories: 33
  • Fat: 0.3
  • Fiber: 1.4
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Curried Squash and Apple Soup+

1 point!

3  cups fat-free, less-sodium chicken broth
2  cups chopped onion (about 1 large)
2  teaspoons bottled minced garlic
1 1/2  teaspoons grated peeled fresh ginger
1  teaspoon salt
1  teaspoon red curry powder
1/2  teaspoon ground coriander
1/2  teaspoon freshly ground black pepper
2  pounds cubed peeled butternut squash (3 cups)
2  medium apples, cored, peeled, and diced (1 pound, 2 cups)

Combine all ingredients in an electric slow cooker. Cover and cook on low for 8 hours or until squash is tender.
Place half of squash mixture in a blender, and process until smooth. Pour pureed mixture into a large bowl. Repeat the procedure with remaining squash mixture.

Yield: 8 servings (serving size: 1 cup)

  • Calories: 95
  • Fat: 0.5 g
  • Fiber: 3.8 g
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Filet Mignon with Red Currant-Green Peppercorn Sauce+

7 points

Yield:  4 servings (serving size: 1 filet and 1 tablespoon sauce)

1 1/2 cups Merlot
1/4 cup finely chopped shallots
1/4 cup red currant jelly
1 tablespoon drained brine-packed green peppercorns, finely chopped
2 teaspoons butter
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

Prepare grill to medium-high heat.

Combine wine and shallots in a small saucepan. Bring to a boil; cook until reduced to 1/4 cup (about 10 minutes). Strain through a sieve over a bowl; discard solids. Return wine to pan, and add jelly and green peppercorns. Cook over medium heat until jelly melts (about 2 minutes), stirring occasionally. Remove from heat. Stir in butter; keep warm.

Sprinkle steaks with salt and black pepper. Place beef on grill rack; cook 4 minutes on each side or until desired degree of doneness. Serve sauce with beef.

CALORIES 302 (39% from fat); FAT 13g (sat 5.5g,mono 4.9g,poly 0.5g); IRON 3.2mg; CHOLESTEROL 77mg; CALCIUM 23mg; CARBOHYDRATE 14.9g; SODIUM 294mg; PROTEIN 23.3g; FIBER 0.2g