Notes:
These vegetarian “burgers” are a great alternative to those bland frozen veggie discs. They also taste great with substitutions such as rolled oats or brown rice in place of the bread crumbs, and additions like corn. AllRecipes to the rescue.

• Calories: 200
• Total Fat: 3g
• Cholesterol: 53mg
• Sodium: 623mg
• Total Carbs: 33.4g
• Dietary Fiber: 9.6g
• Protein: 11.1g

Servings: 4

Ingredients:
* 1 (16 ounce) can black beans
* 1/2 green bell pepper, cut into 2 inch pieces
* 1/2 onion, cut into wedges
* 3 cloves garlic, peeled
* 1 egg
* 1 tablespoon chili powder
* salt and pepper to taste
* 1 tablespoon cumin
* 1 teaspoon Thai chili sauce or hot sauce
* 1/2 cup bread or cracker crumbs

Directions:
1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees and lightly oil a baking sheet.
2. Drain and rinse black beans very well. Pat try, pour into a medium bowl and mash with a fork until thick and pasty.
3. Finely chop bell pepper, onion, and garlic. Strain to remove excess moisture and mix with mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, chili sauce, salt and pepper.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide into four patties.
6. Place patties on foil and grill about 8 minutes on each side, or place patties on baking sheet and bake about 10 minutes on each side.

Submitted by:
Sarah

Notes:
This is a delicious, healthy vegan recipe that I found at AllRecipes. It makes an excellent taco filling but it’s tasty as a dip as well.

• Calories: 143
• Total Fat: 2.5g
• Cholesterol: 0mg
• Sodium: 542mg
• Total Carbs: 24.1g
• Dietary Fiber: 8.7g
• Protein: 7.5g

Servings: 8

Ingredients:
* 1 tablespoon olive oil
* 1 onion, diced
* 2 cloves garlic, minced
* 1 bell pepper, chopped
* 2 (14.5 ounce) cans black beans, rinsed & drained
* 2 tablespoons yellow cornmeal
* 1 1/2 tablespoons cumin
* 1 teaspoon paprika
* 1 teaspoon cayenne pepper
* 1 teaspoon chili powder
* 1 cup salsa (jarred or homemade)

Directions:
1. Roughly mash the beans so they have a consistency similar to that of refried beans. Set aside.
2. Heat olive oil in a medium skillet over medium heat.
3. Stir in onion, garlic, and bell pepper; cook until tender.
4. Stir in mashed beans and salsa.
5. Add the cornmeal and spices. Cover and cook 5 minutes over medium heat. Try different spice combinations to suit your tastes, or considering adding hot sauce if you like it spicy.

Submitted by:
Sarah

Notes:
This is a staple on my Core Plan.  I like the chili served as is, or poured over whole wheat angel hair pasta, or poured over a baked potato.  I top it with fat-free shredded cheddar, a dollop of fat-free sour cream and sliced black olives and green onion.

Servings: 6

Ingredients:
1 Lb. Diet Lean ground beef
1 medium yellow onion, diced into thick cubes
1 can (14.5 oz) Ro-tel Tomatoes (mild)
1 can (12 oz) tomato sauce (with no added sugar or high-fructose corn syrup)
1 can (small) tomato paste (no added sugar or high-fructose corn syrup)
1 can (15 oz) light red kidney beans, drained and rinsed (to reduce sodium)
1 can (15 oz) white beans (cannellini), drained and rinsed (to reduce sodium)
1/2 package Chili Man chili seasoning

OPTIONAL:
Cooked and drained whole wheat angel hair pasta,
Fat-free shredded cheddar cheese
Fat-free sour cream
Chopped green onion
Sliced black olives

Directions:
In large pot, brown ground beef for 10 minutes over medium heat until almost done, stirring occassionally.
Drain any liquified fat from pan.
Stir in chopped onion and cook until onion is translucent and meat is browned, stirring often.
Sprinkle 1/2 package of Chili Man chili evenly over meat mixture, stir, then immediately dump in
Ro-tel tomatoes and tomato sauce.
Stir to mix evenly. Add tomato paste and stir until mixture is consistent all the way through.
Dump in beans and stir to mix thoroughly.
Bring to a boil, stirring constantly.
Reduce heat to slow simmer.
Simmer for 20 minutes, stirring on occassion.

(Tastes even better after being refrigerated over night!)

Submitted by:
Jane

Notes:
A delicious(and pretty looking) dish. Serves 2 people…This dish has it all, meat, veggies and grain… with only 400 calories per serving… If your looking for less calories you may lighten up on the rice. Takes about 40 minutes to prepare.

Reminded me of chinese food, minus the fat. lol… Enjoy. Bon’ appetite!

Servings: 2

Ingredients:
2/3 cup white rice
1/2 cup chopped brocolli
1 cup pre-cooked baby shrimp
3 slices turkey bacon
1 yellow plantain
2 tbsp low calorie light BBQ sauce
1 tbsp minced garlic
Adobo and/or salt for seasoning

Directions:
Spray small sauce pan with cooking spray. Add rice and stir until it steams. Add 1 1/3 cup water, cover pan. Lower heat to low when boiling.
Chop skinned planatain horizontally into very thin pieces. Spray skillet significantly bringing to medium heat. Add planatains. After plantains turn dark yellow, spray them and turn over. Cook until golden brown. Keep hot.
In another small sauce pan, boil 1/2 cup of water. Add brocolli. Cook until softened. Season brocolli.
When Plantains are done, or in a seperate skillet, Spray pan. Bring heat to low.
In a bowl, combine garlic, shrimp and turkey(chopped into tiny peices).
Pour ingredients in skillet and cook on medium heat. When ingredients are dark brown(the way I like it), add BBQ sauce and continue to cook for 5-10 minutes.
When rice is done, pour into large bowl.
Chop up plantains into tiny peices, add to rice. Mix ingredients by chopping not stirring… Seperate into 2 dishes, you have got yourself a delicious entre!!!!

Submitted by:
Mel

Notes:
Serves up to 8 people at 250 cal each… perfect dinner!!! Add a side of avocado for an even better taste… take’s about 40 minutes to prepare.

Servings: 8

Ingredients:
2 eggs
2 cups part skim mozzerella cheese
2 tbsp sofrito
1 pinch salt & pepper
1 1/2 lbs ground turkey
1/4 cup tomato sauce
5 yellow plantains
cooking spray
baking pan

Directions:
Peel yellow plaintains, slice thinly. Spray skillet lightly and fry plantains until golden brown. In another pot/pan, bring ground turkey, sofrito, and tomato sauce until fully cooked. Spray baking pan. Apply one thin layer of plantains to bottom. Beat eggs and lightly sprinkle eggs onto plantains. Once meat is cooked, press down onto cooked platains. Sprinkle cheese. Apply another layer of plantains and repeat. Top off with another layer of plantains. Pour remaining eggs over. Add remaining cheese. Bake at 350 for 20 minutes or until browned. Serve warm…

Submitted by:
Mel