Quick Red Beans and Sausage

This dish is fast, simple and tasty. I love to serve it over instant brown rice with a green salad to go alongside. Blessings...

Recipe:

1 garlic clove, minced

3/4 cup green pepper or celery, diced

1/2 cup chopped onion

1 tablespoon olive oil

2 cans (15-1/2 ounces each) red beans, rinsed and drained

1/2 pound smoked turkey sausage, sliced

3/4 cup canned diced tomato

3/4 cup water

1 teaspoon Cajun seasoning

1/8 teaspoon hot pepper sauce

Hot cooked rice

1. In a saucepan, saute garlic, green pepper or celery, and onion in oil until tender, about 5 minutes.

2. Add the next 6 ingredients; bring to a boil. Reduce heat; cook for 5-7 minutes or until the sausage is heated through. Serve over rice.

Yield: 5-1/2 cups
206 calories per cup without rice
9 gms. fiber per cup

Another tasty recipe adapted from Taste of Home.

Zesty Turkey Chili

This turkey chili recipe has been a favorite low-fat, low-calorie dinner go-to for years. We like mild chili flavors, without the after-burn that so often comes with a bowl of chili, and this recipe comes through for us but, of course, if you and your family like the burn, you can add more hot pepper sauce or cayenne pepper. The recipe goes together quickly, serves 6-8, and dinner can be on the table in an hour or less; perfect for a weeknight meal. Blessings...

Recipe:

1 cup chopped onion
2-3 cloves garlic, minced
1 can (4 oz.) chopped green chilies
2 tsps. ground cumin
1-1/2 tsps. dried oregano
1/4 tsp. ground cloves
1/8 tsp. hot pepper sauce
1/8 tsp. cayenne pepper
2 cans (15-1/2 oz. each) great northern or pinto beans, rinsed and drained
2-1/4 to 3 cups fat-free chicken broth
3 cups cubed cooked turkey breast
Fresh, chopped cilantro, if desired

1. In a large saucepan, cook the onion and garlic in 1/4 cup chicken broth, covered, over low heat for about 5 minutes. If you don't mind the added calories, saute the onion and garlic in a little oil, uncovered, watching so it doesn't burn.
2. Add chilies and seasonings; cook and stir 3 minutes.
3. Stir in beans, remaining 2 cups broth and turkey. If you think the chili is too thick, add more broth. Simmer pot for 15 minutes. Taste and adjust seasonings to your liking.

Yield: about 8 cups, depending on how much broth is used.
219 calories per cup
3 grams fiber

This recipe was adapted from a Taste of Home recipe.

Hearty Bean and Barley Soup

This easy, hearty soup is perfect for lunch or dinner on a cold winter day. The soup is mild in flavor making it kid-friendly if your kids like beans and vegetables. I sometimes add a cup of leftover, cooked beef to make the soup even heartier and more filling. I've served it here with some crusty Italian bread and a salad to complete our meal. Blessings...

Recipe:

1 tbsp. olive oil
1-1/2 cups coarsely chopped carrots
1 cup sliced celery
1 cup chopped onion
3 cloves garlic, minced
1 can (14.5 oz.) diced tomatoes, undrained
3 cans (14.5 oz.) beef broth
1 can (15 oz.) red kidney beans, rinsed and drained
1/4 cup pearl barley
2 cups thinly sliced, chopped cabbage
1 tsp. Italian-Style Seasoning Blend
1 cup chopped, cooked roast beef, opt.
1-1/2 tbsp. Balsamic vinegar

1. Heat oil in saucepan. Add carrots, celery, onion and garlic and cook until the onion and garlic are  fragrant and golden brown.
2. Add the tomatoes, broth, beans, barley, cabbage and Italian seasoning. Heat to a boil. Cover and cook 30 minutes or until the barley, carrot and celery are tender.
3. Add the beef, if using, and Balsamic vinegar; heat until the beef is warmed through.

Yield: 10 cups
100 calories per cup
4.5 gms. fiber
With beef, the calorie count is approx. 215 calories per cup

Warm Black Bean Dip

Super Bowl Sunday is coming, and with it the culmination of one of America's favorite sports seasons. With this favored tradition comes the gathering of friends and family for good food and lots of fun. This recipe is a good one to prepare because it is low-fat and low-calorie for those who are being careful with calories, but, it is full of flavor and very satisfying. The only real challenge is controlling the number of tortilla or corn chips! Blessings...

Recipe:

1/4 cup onion, chopped
2 garlic cloves, minced
1 tsp. oil
1 can (15 oz.) black beans, rinsed and drained
1/2 cup diced fresh tomato
1/3 cup picante sauce or salsa
1/2 tsp. ground cumin
1/2 tsp. chili powder
1/4 cup shredded reduced-fat Mexican cheese blend or cheddar cheese
1/4 cup minced fresh cilantro
1 tbsp. fresh lime juice or more, to taste
tortilla or corn chips

1. In a medium nonstick skillet, saute onion and garlic in oil until tender.
2. Add the beans; mash gently. Stir in the tomato, picante sauce or salsa, cumin and chili powder. Cook and stir just until heated through.
3. Remove from the heat; stir in cheese, cilantro and lime juice. Taste and add salt, if needed.
4. Serve warm with tortilla chips or corn chips

Yield: 2 cups
1/4 cup serving is 73 calories
3 gms. fiber

This recipe comes from a Taste of Home Cookbook.

Tuscan Sausage and Bean Dip

This wonderful, hearty dip is loaded with lots of Italian-flavored ingredients. The combination of Italian sausage, cheeses, beans, chopped spinach and tomatoes, all heated and melted together for 25 minutes in the oven, is like a casserole on toast. Absolutely yummy, and perfect for the upcoming football playoff games and Super Bowl. Blessings...

1 lb. bulk hot Italian sausage
1 medium onion, finely chopped (1/2 cup)
4 garlic cloves, minced
1/2 cup dry white wine or chicken broth ( I used chicken broth)
1/2 tsp. dried oregano
1/4 tsp. salt
1/4 tsp. dried thyme
1 pkg. (8 oz.) cream cheese, softened (I used low-fat)
1 pkg. (6 oz.) fresh baby spinach, coarsely chopped
1 can (15 oz.) white kidney or cannellini beans, rinsed and drained
1 cup chopped seeded tomatoes
1 cup (4 oz.) shredded part-skim mozzarella cheese
1/2 cup shredded Parmesan cheese
Assorted crackers or toasted French bread baguette slices

1. Preheat oven to 375 degrees. In a large skillet, cook sausage, onion and garlic over medium heat until sausage is no longer pink, breaking up sausage into crumbles; drain.
2. Stir in wine, oregano, salt and thyme. Bring to a boil; cook until liquid is almost evaporated.
3. Add cream cheese; stir until melted. Stir in spinach, beans and tomatoes; cook and stir until spinach is wilted. Transfer to a greased 8-inch-square or 1-1/2-quart baking dish. Sprinkle with cheeses.
4. Bake 20 to 25 minutes or until bubbly. Serve with crackers or toasted baguette slices.

Yield: 16 servings
200 calories per 1/4 cup serving (made with wine and regular cream cheese)
2 gms. fiber

Note: To toast baguette, slice bread into 1/4 to 1/2-inch slices and lay on baking sheet. Toast under broiler for a few minutes; watch carefully as they will burn quickly.

This wonderful recipe was contributed to Taste of Home Magazine by a reader.

Turkey Taco Bake

This very easy kid-friendly casserole makes good use of some of the leftover turkey from the grand feast of last week. Of course, when there is no leftover turkey, chicken can also be used very successfully. We served the casserole with a simple salad of greens and fruit that was topped with a poppy seed dressing. Yummy, and so easy! Blessings...

Recipe:

2 cups coarsely crushed corn chips
1 can (16 oz.) refried beans
1 cup shredded Mexican four cheese blend
1 cup shredded medium Cheddar cheese
1 cup salsa
2 cups shredded cooked turkey or chicken (I use chopped meat, it's faster)
1 tsp. Mexican or taco seasoning
1 green onion, sliced (opt.)
1 medium tomato, chopped (opt.)

1. Place corn chips in a 9 x 9-inch baking dish.
2. Heat the refried beans in a small saucepan over medium-low heat, stirring often. Remove from heat; stir in 1 cup of cheese and salsa. Spread over chips.
3. Toss the turkey or chicken with the Mexican seasoning; sprinkle over bean mixture.
4. Top with the remaining cheese; sprinkle with the green onion, if desired.
5. Bake, uncovered, in a 400 degree oven for 20-25 minutes, or until heated through.
6. Sprinkle with chopped tomato, if desired.

Yield: 4-6 servings
Tip: Casserole can be made in advance and refrigerated. Heat covered casserole in a 350 degree oven for about 1 hour. Check the center of casserole to make sure that it is heated through.

Salsa Red Beans 'n' Rice

This very savory skillet meal goes together quickly when dinner needs to be fast and easy. The recipe was written without the addition of the sausage, and is served over rice, but when we had our leftover meal, I added the sausage for my hubbies benefit. We enjoyed the dish both ways. Blessings...

Recipe:

1 cup chopped green pepper
1/4 cup chopped onion
3 green onions, finely shopped
1 garlic clove, minced
1 tbsp. olive oil
1-1/4 cups salsa
1 can (16 oz.) kidney beans, rinsed and drained
hot cooked rice

1. In a skillet, saute the green pepper, onions and garlic in oil until tender.
2. Stir in the salsa and beans. Bring to a boil. Reduce heat; simmer, uncovered, for 2 to 3 minutes or until heated through.
3. Serve over rice.

Yield: 3 cups
117 calories per 1/2 cup w/o rice
6 gms. fiber
Note: If you want to add a sausage to the dish, simple slice the sausage and brown it along with the pepper, onion and garlic.

Slow Cooker Southwestern Beans and Rice

This savory slow cooker version of beans and rice is very good as is, or it can be served as a filling for burritos. For a burrito filling, mix some of the bean mixture with some rice and tuck it inside a flour tortilla topped with a dollop of sour cream. Yummy! The ham hocks add a wonderful smoky flavor but provide very little meat, so, if you prefer not to mess with them, you might like to add 1/2 teaspoon liquid smoke instead. Either way, the recipe is full-flavored, and very easy to prepare. Blessings...

Recipe:

2 ham hocks
1 can (15 oz.) pinto beans, rinsed and drained (black beans are also very good)
1 can (10 oz.) diced tomatoes with green chilies
1 clove garlic, minced
1/2 cup chopped onion
1/2 cup thinly sliced celery
1/4 tsp. ground cumin
1/8 tsp. crushed red pepper
1 tsp. chili powder
1/4 tsp. salt
1/2 tsp. dried cilantro, crushed and added to the slow cooker or 1 tablespoon fresh chopped cilantro sprinkled over dish at serving time.
Hot cooked rice

1. Combine all of the ingredients in the slow cooker except the fresh cilantro, if using, and the rice.
2. Cover and cook on low setting for 7 to 8 hours, or on high for 4 to 5 hours.
3. Remove the ham hocks during the last hour of cooking and cut off the meat; return to the slow cooker. Taste and add salt if needed. Serve over rice.

Yield: 3 cups
3/4 cup = 139 calories without rice
7 gms. fiber
Note: Calorie count includes 2 to 3 ounces ham from ham hocks.

Vegetarian Black Bean Soup

Another black bean soup recipe? Yes, this is the third recipe that I make regularly, and I want to share with you because it is so easy. It doesn't have to be made with vegetable broth, of course. I use chicken broth because we like the flavor much better, and we are not vegetarians. The biscuits that we ate alongside the soup are full of cheese and mild green chilies making them a perfect accompaniment for this meal. I will post the recipe for the biscuits tomorrow. Blessings...

Recipe:

1 cup chopped onion
2 garlic cloves, minced
1 can (14-1/2 oz.) vegetable or chicken broth, divided
2 cans (15 oz. each) black beans, rinsed and drained
1 cup diced peeled potato
1/2 tsp. dried thyme
1/2 tsp. ground cumin
1 can (14-1/2 oz.) diced tomatoes, undrained
1/4 to 1/2 tsp. hot pepper sauce (I use 1/4 tsp. keeping the soup mild in flavor)
2 green onions, sliced

1. In a saucepan, bring the onion, garlic and 1/4 cup broth to a boil. Reduce heat; cover and simmer for 3 to 4 minutes or until onion is tender.
2. Stir in the beans, potato, thyme, cumin and remaining broth; return to a boil. Reduce heat; cover and simmer for 20 to 25 minutes to blend flavors. Test potatoes with a fork to make sure they are tender.
3. Stir in tomatoes and hot pepper sauce; heat through. Sprinkle with green onions.

Yield: 5-3/4 cups
164 calories per cup
7 gms. fiber

This is another favorite recipe from a "Taste of Home" cookbook.

Black Bean Soup (2)

Black bean soup is a favorite of ours. The simple Mexican flare and warm spices make it a wonderful comfort food, especially on the cool days of fall. We enjoy flour tortillas alongside, with maybe a bit of sour cream stirred into each serving of the soup. This recipe makes less soup than the recipe posted on 5/16/2012 and is a little different in the preparation technique. Both soups are mildly spiced, which helps when serving the children at your table. Blessings...

Recipe:

1/2 cup chopped onion
1 large garlic clove, minced
1 tbsp. olive oil
2 cups chicken broth, divided
3 cans (15 ounces each) black beans, rinsed and drained, divided
1 can (10 ounces) diced tomatoes and green chilies, undrained
1 tsp. ground cumin

1. In a saucepan, saute onion and garlic in oil for about 3 minutes or until tender.
2. In a blender or food processor, place 1/2 cup chicken broth and 1 can beans; cover and process until smooth. Add to onion mixture.
3. Stir in the remaining ingredients and bring to a boil. Reduce heat; cover and simmer for 10 - 15 minutes to blend flavors. Simple and delicious!

Yield: about 6 cups
190 calories per cup
11 grams fiber per cup

This recipe is another favorite from a "Taste of Home" cookbook.

Smoked Sausage and Beans

This is a favorite skillet recipe that goes together quickly and also is low in calories for added benefit. If your kids like sausage and beans it is also kid-friendly because it's very mild in flavor and is served over rice. Fresh corn-on-the-cob and broccoli are wonderful accompaniments.
Blessings...

Recipe:

2 cups chopped onion
2 garlic cloves, minced
1 tbsp. olive oil
1 pound fully cooked smoked sausage, cut into 1/4-inch slices (see note)
3 cups chicken broth, more if needed
1 can (16 ounces) red beans, rinsed and drained
1 can (15.5 ounces) great northern beans, rinsed and drained
1 can (15 ounces) garbanzo beans, rinsed and drained (see note)
6 bay leaves
1 tsp. minced fresh parsley
1 tsp. ground cumin
dash hot pepper sauce, or to taste
hot cooked rice

1. In a large skillet, saute onions and garlic in oil until tender.
2. Add sausage; cook and stir until lightly browned.
3. Add broth, beans and seasonings. Cover and simmer for 1 hour, stirring occasionally.
4. Discard bay leaves. Serve over rice

Yield: 8 servings
247 calories per cup using my changes, see note below. Calorie count does not include rice.
10 gms. fiber
Note: Since there are only two of us, I cut the recipe in half and omit the can of garbanzo beans. I also use low-fat turkey sausage to keep the calories and fat at a minimum.
Note: I have frozen leftovers for a few weeks with good results.

Burrito Pie

Burrito Pie is a simplified version of individual burritos and it is very kid-friendly, at least in our family it was. Our family has enjoyed this recipe from Good Housekeeping magazine since my son was a kid, and now he has kids of his own.  The recipe goes together very easily in about half-an-hour and then bakes for about half-an-hour while you chop lettuce, tomato and olives for the topping and prepare the rest of the meal. Blessings...

Recipe:

4 - 8" flour tortillas
1/2 lb. lean ground beef
1/2 cup diced onion
1 small clove garlic, minced
1 cup refried beans (see note)
1 can (4 oz.) mild chopped green chilies, drained
1/3 cup mild taco sauce
1/2 tsp. cumin
2 cups shredded Cheddar, Jack, or Mexican Four cheese blend
1 cup shredded lettuce
1 tomato seeded and diced
1/4 cup sliced olives
sour cream

1. Heat a 10" skillet until hot. Fry each tortilla to warm through and set aside.
2. Fry beef, onion, and garlic in the preheated skillet stirring and crumbling until beef is no longer pink and onion is golden brown. Be careful that garlic doesn't burn.
3. Remove the skillet from the heat; stir in the refried beans, chilies, taco sauce, and cumin.
4. Using a 9" pie pan, layer as follows; tortilla, 1/4 of the meat mixture and 1/4 of the cheese. Repeat three times.
5. Bake in a preheated 350 degree oven for 30 minutes.
6. Sprinkle with lettuce, tomato, and olives.
7. Cut into 4 to 6 wedges and serve with sour cream, if desired.

Yield: 4 - 6 servings
Note: A 9-oz. can of bean dip can be used in place of the refried beans. Depending on the seasoning in the bean dip, you might want to omit the chopped chilies.

Chicken Salsa Soup

This is one of those recipes that came together when there was leftovers in the fridge that needed to be used up and I was in a hurry to get dinner on the table. Thankfully, this particular time the concoction worked, that isn't always the case. I still have some real failures in the kitchen, but isn't that how we keep learning no matter how long we have been cooking?  Blessings...

Recipe: 

4 cups chicken broth
1-1/2 cups Thick and Chunky Salsa
1 can (16 oz.) black beans, rinsed and drained
3/4 cup whole kernel corn, drained
2 cups cooked, diced chicken
1/2 tsp. ground cumin
1/2 tsp. Southwest seasoning
fresh cilantro, minced, if desired

Combine all of the ingredients in a 3 qt. saucepan. Heat just until soup begins to boil and turn heat down to low; cover and simmer for 30 minutes to blend flavors.

Yield: 7 cups
124 calories per cup
4 grams fiber per cup

Rice, Black Bean and Vegetable Salad

Salads come in such a wide variety of flavors and ingredients and, I think, they are just a fun addition to the meal. Just about anything goes with a salad, so be creative. This one tastes great alongside Mexican food as it is shown here with the Easy Chicken and Cheese Enchiladas posted on 6/11/2014. This is a very hearty salad. Chock full of rice, beans, and vegetables, the menu only needs another salad, vegetable, or maybe fruit to be complete for the family. Blessings...

Recipe:

2-2/3 cups canned chicken broth
1-1/3 cups rice
1 can (15.5 oz.) black beans, drained and rinsed
3/4 pound Roma tomatoes, seeded and chopped
1 red bell pepper, seeded and chopped
1/2 cup chopped green onion, green and white parts
1/4 cup Balsamic vinegar
3 tbsp. olive oil
2 tbsp. chopped fresh cilantro or basil (2 tsp. dried basil can be used)
1 clove garlic, minced

1. Bring broth to a boil and add rice. Lower heat to low; cover and simmer 20 minutes or until liquid is absorbed. Allow rice to cool while you chop veggies.
2. Transfer rice to a large bowl and add the beans and veggies.
3. Whisk dressing ingredients together and pour over salad. Add salt and pepper to taste. Serve at room temp. for best flavor.

Yield: 8 servings
Note: Add diced leftover chicken or beef for a main dish salad to serve 4 - 6.
This recipe comes from a long-ago Bon Appitit magazine, with a few adaptations by me.

Chili

Homemade chili is so much better than the typical chili that comes from a can, and it is so easy to prepare. I've been making this recipe from Better Homes and Gardens New Cook Book since I received the book as a bridal gift in 1979. I did adapt the recipe a bit to our taste. The recipe takes very little time to prepare, an hour to simmer, and dinner is ready. We will often have cornbread or corn muffins, and maybe a green salad alongside for our dinner. You might want to try the recipe for Corn Muffins posted on 3/5/2014. It is excellent. Blessings...

1 pound very lean ground beef (4%)
1 cup chopped onion
3/4 cup chopped green pepper or celery
1 14.5-oz. can diced tomatoes with chilies
1 16-oz. can dark red kidney beans, rinsed and drained
1 8-oz can tomato sauce
1/2 teaspoon salt
1 teaspoon chili powder or to taste
1/8 teaspoon ground allspice
1 bay leaf

1. In a 3 to 4 quart soup pan with lid, cook meat, onion and green pepper until meat is lightly browned and vegetables are tender.
2. Stir in the remaining ingredients and bring to a boil; reduce heat to low, cover and simmer for 1 hour. Remove the bay leaf and serve.

Yield: 6 cups
208 calories per cup
6 gms. fiber

Spicy Skillet Supper

This hearty skillet meal has full south-of-the-border flavor without all the fat and calories that usually go along with Mexican food. Ground turkey is so mild in flavor that the wonderful spices, chili beans and salsa are the ingredients that shine and the lack of fat is not noticed. The recipe can be made kid-friendly by using mild salsa and keeping the chili powder to a minimum, which is what I do for us because I don't care for strong spices at all. Blessings...

Recipe:

1 lb. ground turkey breast
1 can (15.5 oz.) chili beans in chili sauce, undrained
1-1/2 cups cooked brown rice
1 cup salsa
1 tbsp. lime juice
1 tsp. chili powder (the original recipe calls for 2 to 3 tsps.)
1 tsp. sugar
1 tsp. ground cumin
1/4 tsp. garlic powder
1/4 tsp. pepper
1/4 cup shredded light cheddar cheese, optional

1. In a skillet coated with nonstick cooking spray or a nonstick skillet, brown turkey over medium heat.
2. Add chili beans, rice, salsa, lime juice and seasonings; mix well. Bring to a boil. Reduce heat; cover and simmer for 20 minutes.
3. Sprinkle with cheese if desired and serve.

Yield: 5 servings
248 calories per 1-cup serving prepared without cheese
6 gms. fiber
Note: I have also used very lean ground beef with 4% fat making the calorie count 263 calories per cup.
I use instant brown rice when I make this dish so I cook 1 cup rice in the microwave according to pkg. directions and add it to the skillet at the end of the cooking time. Makes prep even easier!

Macaroni Chili

This easy skillet meal mimics a bowl of chili and is wonderful served with a simple salad and maybe some cornbread or corn muffins. The only chopping involved is some onion and garlic, everything else comes out of a can or bottle to hurry things along when time is short. This is my variation of a recipe that came out of our hometown paper many years ago. Blessings...

Recipe:

1 lb. lean ground beef (I used 7%)
1 cup chopped onion
1 clove garlic, minced
1 can (15-1/2 oz.) kidney beans, rinsed and drained
1 can (8 oz.) tomato sauce
1 can (10 oz.) diced tomatoes and chilies
3/4 cup dry elbow macaroni
1/4 cup water
1-1/2 to 2 tsps. chili powder
1 tsp. ground cumin
1/2 to 1 tsp. salt
1/8 tsp. ground allspice
1/3 cup shredded cheddar cheese

1. In a large skillet, cook the beef, onion and garlic until juices are evaporated.
2. Stir in remaining ingredients, except cheese, and bring to a boil. Reduce heat to low, cover and simmer for about 10 minutes.
3. Stir well, cover and simmer for 5 minutes more or until macaroni is tender.
4. Sprinkle with cheese. Cover and heat until cheese is melted, about a minute more.

Yield: 7 cups
252 calories per cup
5.4 gms. fiber per cup

Taco Soup

Years ago when we lived in California, my husband tasted this soup at a potluck at work. He liked the soup so much that he brought the recipe home for me to make. Like so many recipes I have, it was put in a drawer and forgotten. I came across it awhile ago and decided to give it a try. I didn't have all the ingredients on the pantry shelf so I had to make a few substitutions, but they worked. The recipe is basically a "dump" recipe. You know, the kind of recipe in which you open a can and dump it in the pot? We ate the soup without the taco chips and cheese, and because it has such good flavor it is still a delicious soup. Saves calories, as well. So easy to throw together at the end of a busy day when everyone is hungry. Blessings...

Recipe: 

1 lb. lean ground beef
1/2 cup chopped onion
1 16 oz. can kidney beans, rinsed and drained
1 16 oz. can whole kernel corn, undrained
1 16 oz. can Mexican style tomatoes, undrained
1 16 oz. can tomato sauce
1 pkg. taco seasoning mix
1 4 oz. can chopped green chilies, undrained
1 small can sliced olives, drained
1 cup beef broth
Tortilla chips, Mexican 4 cheese blend, if desired

1. In a large soup kettle, brown ground beef and onion. Sprinkle with salt and pepper.
2. Add all remaining ingredients except tortilla chips and cheese. Cook over medium heat until heated through. (I covered the pot and simmered the soup for about 20 minutes to blend the flavors).
3. Put broken tortilla chips in each soup bowl and ladle soup over. Top with cheese.

Yield: 9 1/3 cups
Note: I didn't have Mexican tomatoes, so I used plain diced canned tomatoes. I also didn't have a pkg. of taco seasoning, so I used 2 tsps. Southwest Seasoning and 1 tsp. ground cumin. I had leftover olives in the refrigerator so I sliced about 1/4 cup. All worked very well.

Chicken Skillet Dinner Ole'

Skillet dinners are wonderful for busy days when there isn't much time to prepare a meal. This recipe is like a Mexican stir-fry with salsa that is served over rice to make a very filling and satisfying meal, and it is not spicy, so it could be kid-friendly. I clipped this recipe out of the hometown newspaper where we used to live. I made just a few adjustments to our liking. Maybe you and your family will also enjoy it. Blessings...

Recipe:

1/2 lb. cubed chicken breast
1 tbsp. olive oil
1/2 cup each, chopped onion, bell pepper, sweet red pepper and celery
2/3 cup salsa
2-4 tbsps. canned chicken broth, as needed
1/2 tsp. dried thyme
1/2 tsp chili powder
1/2 tsp. dried oregano
1 16-ounce can black beans, rinsed and drained
chopped fresh cilantro, as desired
cooked rice

1. In a large skillet, saute' chicken in oil until no longer pink. Add vegetables and saute' until crisp-tender.
2. Combine salsa with spices and black beans. Stir into chicken and vegetable mixture. Add chicken broth, as needed, if the mixture seems too dry. Heat through.
3. Sprinkle with cilantro, if desired. Serve over rice.

Yield: serves 4
Note: This recipe would be easy to double for a larger family.

Low Calorie Italian Tuna Salad

A few years back when my husband wanted to lose some weight I went on a hunt for some new low calorie recipes to add to our menu. The weight loss took several months and he grew very tired of low calorie meals, but the effort paid off with the loss of about twenty-five pounds. My husband is a meat-and-potato guy, so this was very tough for him, but he really appreciated my efforts in the kitchen. It was fun and challenging to be as creative as possible to help him stay the course.

This recipe for Italian Tuna Salad is one of the recipes I tried. I made a few changes to better suit our likes. The salad dressing I use is lite, not fat-free, so my calorie count is a little higher than it would otherwise be. We still are enjoying this salad, after weight loss, during the hot summer months. The vegetables, hunks of white Albacore tuna and beans cause it to be a hearty and satisfying salad even when not looking to lose weight. Blessings...

Recipe: 

1 can (15 ounces) cannelini beans, rinsed and drained
1 cup chopped sweet red pepper
1 cup chopped green pepper
1/4 cup chopped onion, red or white
1/2 cup chopped celery
1/4 cup sliced green onions
1/2 cup sliced ripe olives
2 garlic cloves, minced (about 1 tbsp.)
2 tbsps. minced fresh parsley
1 cup lite Italian Salad Dressing
2 cans (5 ounces each) solid white Albacore tuna (about 2 cups meat)

Combine all ingredients in a large salad bowl; cover and refrigerate for at least an hour to blend flavors.

Yield: 6-1/2 cups
175 calories per cup
3.5 grams fiber per cup