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BLACK
BEAN, CORN, AND RED PEPPER QUESADILLAS
Makes 8, 1 or 2 per serving
Filling:
16-ounce can black beans, drained and rinsed
1 cup cooked fresh or thawed frozen corn kernels
6-ounce jar roasted red peppers, drained and thinly sliced
2 to 3 tablespoons minced fresh cilantro
1 scallion, thinly sliced
1 teaspoon ground cumin
1 or 2 fresh jalapeño peppers, seeded and minced,
or 4-ounce can mild or hot chopped green chiles
8 soft taco-size (8-inch) corn or flour tortillas
1 cup grated organic cheddar cheese, or cheddar-style nondairy cheese
Salsa (red or green) for topping
Preheat the oven
to 400 degrees.
Combine the filling
ingredients in a mixing bowl and stir together.
Arrange the filling on one half of each tortilla, leaving about a
1/2-inch border near the edges. Sprinkle each with a little of the
cheese. Fold each tortilla over to make a half-circle.
Arrange the quesadillas
on a couple of foil-lined baking sheets. Bake
for 12 to 15 minutes at 400 degrees, or until the quesadillas are hot
and beginning to turn light golden brown.
Place one quesadilla
on each plate and cut in half with a sharp knife
to make two wedges. Top with a bit of salsa if desired, and eat at
once.
Per quesadilla
(dairy version): Calories: 210; Total fat: 5 g; Protein: 10 g; Carbohydrates:
31 g; Cholesterol: 10 g; Sodium: 215 mg
Wilted
Spinach Salad with olives, feta and garlic-balsamic vinaigrette
Serves 4
Vinaigrette
3 garlic cloves,
minced
¼ cup balsamic vinegar
1 tablespoon red wine vinegar
1 ½ teaspoon honey
1 ½ teaspoon Dijon mustard
½ teaspoon salt
¼ teaspoon cracked pepper
2/3 cup extra-virgin olive oil
Salad
1 pound spinach
leaves, washed and stemmed
¼ cup kalamata olives, pitted and chopped
1 red pepper, seeded and sliced
1 red onion, finely sliced
¼ cup pine nuts, toasted
½ cup crumbled feta cheese
Thoroughly combine
the first seven ingredients in a bowl. Slowly drizzle in oil, whisking
all the while.
Prepare the remaining
salad ingredients. Combine spinach, olives, peppers and onions in a large
salad bowl. Just before serving, heat dressing over medium heat and drizzle
over the salad while tossing with a pair of tongs. Garnish with pine nuts
and feta cheese.
Mango-Pina
Colada Smoothie
1 scoop whey protein powder
½ cup coconut milk, cow’s milk, soy milk, or almond milk
½ cup plain yogurt
½ frozen pineapple
½ cup frozen mango
¼ tsp coconut extract
1-2 tablespoons flaxseed
½ banana
Place all ingredients in blender,
blend on high until texture is smooth.
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