Chicken and Black Bean Chili

Ingredients:

PAM® Original No-Stick Cooking Spray
1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces
3/4 cup chopped onion
2 cans (8 oz. each) Tomato Sauce-No Salt Added
1 can (15 oz. each) Whole Black Beans, drained, rinsed
1 can (15 oz. each) Pork and Beans
2 tablespoons (1/2 of 1.25-oz pkg) 30% less sodium taco seasoning mix

 

Directions - Spray large nonstick saucepan or Dutch oven with cooking spray; heat over medium-high heat. Add chicken and onion; cook 5 to 7 minutes or until chicken is no longer pink, stirring occasionally. Add remaining ingredients.  Cook 10 minutes or until hot and bubbly, stirring occasionally.

 

 

 

 

Veggie Bean Wrap

 

Ingredients:

2 green or red bell peppers, seeded and chopped

1 onion, peeled and sliced

1 (15-ounce) can 50% less salt/sodium black beans, drained and rinsed

2 mangos, chopped

Juice of 1 lime

½ cup chopped fresh cilantro

1 avocado, peeled and diced

4 10-inch fat free flour tortillas

 

Directions: - In a nonstick pan, sauté bell peppers and onion for 5 minutes over medium heat. Add beans and stir well. Reduce heat to low and simmer about 5 minutes. In a small bowl, combine mangos, lime juice, cilantro, and avocado. Reserve, mixture for topping.

 

Fill warmed tortillas with bean mixture and mango mixture. Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture. Serve.

 

 

Mixed Greens with Pomegranate, Toasted Walnut, Asian Pears And Walnut Vinaigrette   Serves 4

 

Ingredients:

1 Head           Red Leaf Lettuce

1 Bunch          Baby Spinach

1 Bunch          Mixture of Radicchio and Beet Greens

2 each                        Asian Pears or Crisp Apples, sliced thin

½ cup              Pomegranate Seeds

½ Cup              Toasted Walnuts, baked at 325 F for approx. 5-7 minutes, cooled and chopped

 

Walnut Vinaigrette

1/3 C.              Sherry vinegar or white wine vinegar

2 T.                  Shallot, minced

½ t.                  Salt

½ t.                  Freshly Ground Black Pepper

2/3 C.              Walnut oil

 

 

Directions: Combine vinegar and seasonings. Slowly whip in the oil until mixture is formed. Season greens, then pour vinaigrette into salad greens, and pears and pomegranates. Toss and garnish with toasted walnuts.

 

 

 

Turkey Tacos
Ingredients:
2 large corn taco shells
1/4 pound extra lean ground turkey
2 tablespoons chopped onion
1 small clove garlic, minced
2 tablespoons canned diced green chili peppers, drained
1 tablespoon water
1 1/2 teaspoons chili powder
1/4 teaspoon ground cumin
1/4 cup chopped tomato
2 tablespoons fat free plain Greek yogurt
1 tablespoon shredded reduced-fat cheddar cheese
1 1/2 cups shredded lettuce

Directions:
1. Heat taco shells according to package directions.

2. In small nonstick skillet coated with cooking spray cook turkey, onion, and garlic until no longer pink, stirring to break up meat. Stir in chili peppers, water, chili powder and cumin. Cook over medium heat, stirring frequently, until most of the liquid evaporates.

3. Fill taco shells with turkey mixture. Top with tomato, yogurt and cheese. Serve on bed of lettuce.

 

Tuna and Pasta Salad

Ingredients:
2 ounces dried medium shell pasta (3/4 cup)
1 can (3 oz.) chunk white tuna, drained
2 tablespoons sliced green onion
3 tablespoons reduced-fat Caesar vinaigrette salad dressing (divided)
1 tablespoon halved kalamata olives or black olives
1 marinated artichoke heart, drained and chopped
1/2 cup chopped tomato
1 teaspoon finely shredded Parmesan cheese

 

Directions:

1. Cook pasta according to package directions. Drain. Rinse with cold water. Drain well.

   2. In medium bowl toss together pasta, tuna, onion, and 2. tablespoons of the salad dressing, olives and artichoke heart. Toss until combined. Cover and refrigerate for 2 to 24 hours.

   3. Drizzle with the remaining 1-tablespoon salad dressing. Add tomato. Toss until combined. Transfer to serving bowl. Sprinkle with Parmesan cheese. Serve immediately.

 

 

 

Chicken Pita Pizza

Ingredients:
1 round (6 1/2-inch) whole wheat pita bread
2 tablespoons pizza sauce
1/4 cup small broccoli florets
3 tablespoons (3/4 oz.) shredded part-skim mozzarella cheese
1 teaspoon grated Parmesan cheese
2 tablespoons seeded and chopped tomato
1 tablespoon sliced green onion
Directions:

1. Place pita round on baking sheet. Bake at 400°F for 6 to 7 minutes or until lightly toasted, turning once after 3 minutes.

2. Spread pizza sauce on pita bread. Top with broccoli and chicken. Sprinkle with mozzarella cheese and Parmesan cheese. Bake, uncovered, at 400°F for 6 to 9 minutes more or until cheese melts.

3. Top pizza with tomato and green onion. Serve immediately.

 

 

 

 

 

 

 

Spinach Lasagna

 

Ingredients:

1 bag of baby spinach

1 large can of tomato sauce

No-boil lasagne noodles

1 pound mozzarella (deli sliced, very thin)

Grated Parmesan cheese

4 ounces ricotta (optional)

 

 

Directions:

Preheat oven to 350.

 

Roughly chop or tear spinach leaves. Cover the bottom of a 9×13 pan with a thin layer of sauce.

 

Layer noodles, sauce, spinach, ricotta, parmesan, and mozzarella.

 

Bake for 45 minutes. Cover with foil for first half.

 

Optional: Add chopped onions, sliced mushrooms, or seasonings (garlic, oregano, basil) to sauce.