Skinny Vegetarian Black Bean Tostada

Tostadas are usually very high fat and not exactly something you want to be eating if you are trying to lose the extra baby weight (Me!). I love the open-faced factor - It's like a mini Mexican pizza. Instead of frying the tortilla, I just warm it through. I used corn tortilla because they are much thicker and hold up better. I didn't want the liquid from the beans and eggs to break it down. I made these as a quick week night meal, but these would be perfect for breakfast as well. Since these are basically a just assemble-and-serve meal, you can customize it to fit your family's likes and dislikes. Topping ideas: shredded cheese, salsa, sour cream, hot sauce, lime juice, tortilla chips, fresh diced red onion, etc. Customize it how ever you'd like. I really like the avocado and tomato only. The heat from the egg softens the avocado, making it buttery and delicious. My husband added cheese, salsa and tortilla chips to his. With the yolk being slightly runny, I punctured the egg and let the yolk run all over the top of the tostada. OOOHH it's so good. 

The corn tortilla I got were green chile flavored - which was awesome. They were really tasty and 90 calories each. I purchased them at the Fresh Market, I'm not sure if they are available in other stores. It was the first time I had seen them. If you prefer to scramble the eggs, that would be good too. I've made these same tostada a million times, in a million different ways, and scrambled eggs are awesome. 


Sorry for the foggy/poor lighting photos, these were taken while tropical storm Isaac was hitting South Florida.

Skinny Vegetarian Black Bean Tostada

Cook Time: < 25 minutes
Prep Time: < 10 minutes
Serves: 8 tostadas

Ingredients:

Black Beans:

• 1 tsp oil
• 1/2 large onion, diced
• 1/2 bell pepper, diced
• 2 cloves of garlic, minced
• 1 tbsp red wine vinegar
• 1 tsp dried oregano
• salt and pepper, to taste
• jalapeno flavored hot sauce, to taste (optional)
• 1 tbsp tomato paste
• 2 cups cooked black beans (or canned beans, drained and rinsed)

Tostada:

• 1 medium tomato, diced
• 1 haas avocado, diced
• 8 corn tortillas, warmed
• oil spray
• 8 cage-free eggs, fried 
• fresh cilantro, minced

Heat the oil in a medium pot, over medium heat. Saute the onions, peppers and garlic for about 5 minutes.

Add the vinegar, oregano, salt, pepper, hot sauce, tomato paste and black beans to the pot. Stir well, reduce heat and cover. Allow the beans to simmer for about 10 minutes or longer. 

While the beans are simmering, prep the tostada ingredients. Begin frying the eggs (in the oil spray) and cooking to your desired done-ness. (I did mine medium, I like to poke the yolk and let it run into the beans and veg). Salt and pepper the egg if you'd like. 

Warm the tortilla in microwave or on the stove top. If you are using the microwave, about 10 seconds per tortilla. On the stove, just heat the tortilla on a dry skillet until they are warm and loose.

To assemble the tostadas - Place the corn tortilla on a plate, top with 1/3 cup of black bean mixture, 1/8 of the diced tomatos and avocado (add a bit of salt and pepper if you'd like) and top with the fried egg. Sprinkle with a little cilantro. 

Serve piping hot and have a few toppings on hand for customizing.

Nutritional Info per Tostada:
Calories: 270 ; Fat: 9.5g ; Carbohydrate: 29g ; Fiber: 7g ; Sugar: 1g ; Protein: 16g

Skinny and Speedy Cuban Moros (Rice and Beans)

Moros is a typical Cuban side dish of rice and beans cooked together. Usually it is cooked with pork belly chunks and can take awhile to cook. This is a lighter, vegetarian version that is cooked up in less than 20 minutes. I love eating Moros with any meal, but most versions that are available at restaurants are so greasy and heavy, it makes it hard to really enjoy. I've taken matters into my own hands and made this lovely side dish figure-friendly and easy enough to serve any night of the week. Not only is this a complete protein (yeah Veggies!) but it is a great side dish for any meal. 

If you decide to eat this as a main dish, this will serve 2. I usually will end up eating this as a main meal or lunch because it's really filling and really hits the rice/beans craving right on the nose. If you decide to make a larger batch, you'll have to adjust the cook time. Next day lunch anyone? 

Skinny and Speedy Cuban Moros

Cook Time: < 20 minutes
Prep Time: < 5 minutes
Serves: 4

Ingredients:

• 1 cup cooked black beans (or canned - rinsed and drained)
• 1 cup dry white rice
• 1 clove of garlic, minced or smashed 
• 1 dried bay leaf
• 1/2 tsp of ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp onion powder
• 1 tsp red wine vinegar
• 1 tsp oil
• 2 cup vegetable stock
• salt and pepper to taste

Garnishes:

• fresh cilantro, minced
• fresh lime juice

In a rice cooker - place all of the ingredients in and stir well. Turn on and let cook until done. 

Remove the bay leaf (and garlic if smashed) and serve hot.

On the stove - Heat a medium/large pot over high heat. Add all of the ingredients in and stir well.

Allow it to come to a boil, then cover the pot and reduce the heat to low. Let the rice cook for about 10-15 minutes, or until the liquid is absorbed.

Remove the bay leaf (and garlic if smashed) and serve hot. 

Nutritional Info for 1/4 of the recipe:

Calories: 180 ; Fat: 1.5g ; Carbohydrate: 32.5g ; Fiber: 4g ; Sugar: 0g ; Protein: 6g 

Latin Quinoa and Black Beans

Black beans are a staple in my home. Especially when paired with rice. Instead of rice, I'm switching it out for quinoa, to bump up the protein and to give it a twist. If you've never tried Quinoa, this could be a great recipe to introduce you to its texture and flavor. Quinoa has a slightly nutty flavor and a has a unique fluffy texture. It comes in a variety of colors, as vibrant as red. I used the white/cream colored version, which is most widely available. I highly recommend rinsing the quinoa very well, to remove the bitterness and dirt. I have tried quinoa that hasn't been rinsed and it really is off putting, so please, rinse well. I usually rinse mine 4 or 5 times through a mesh colander. 

This serves about 4 people as a main dish or 6 as a side dish. I usually eat it as a main dish and pair it with a mixed salad or use it as a filling for a burrito. 

Latin Quinoa and Black Beans

Cook Time: <30 minutes
Prep Time: <10 minutes
Serves: 4-6 


Ingredients:

• 1 tsp olive oil
• 1 onion, diced
• 1 small organic bell pepper, seeded and diced
• 4 cloves of garlic, minced
• 1.5 tsp of cumin
• 2 bay leaves
• 1/4 tsp cayenne (optional)
• salt and pepper to taste
• 1 cup dry organic quinoa, rinsed very well
• 1 cup of low sodium organic vegetable broth
• 3/4 cup of water
• 1 (15oz can) of organic black beans, rinsed and drained
• 2 tbsp of fresh cilantro, minced
• 1 small lime, juiced

In a medium saucepan, heat the oil over medium high heat. Add the onion, bell pepper, and garlic. Saute for about 5 minutes or until softened. Add the cumin, bay leaves, cayenne, salt and pepper. Stir in well. Add the quinoa, veg broth and water. Raise the heat and bring to a boil. Cover and reduce the heat to low and simmer for about 20 minutes or until the liquid is absorbed. Remove the bay leaves. Add the black beans, cilantro and juice of 1 lime and incorporate well. Allow the mixture to heat through. Taste and check if any additional salt is needed. Serve warmed or cooled. 

Picadillo

One of my husband's favorite meals is Picadillo. Picadillo is a typical Hispanic ground beef dish. It is basically a ground beef mixture consisting of some type of tomato or brown sauce. There are many variations to this simple, yet delightful dish and this is my version. Easy to make, full of flavor and the leftovers are stellar - How could you go wrong? I know that the idea of raisin in a savory dish probably doesn't appeal to you but I promise you, it gives it that "something else". 

Picadillo

Cook Time: < 30 mins
Prep Time: < 5 minutes
Serves: 4


Ingredients:

• 1 tsp oil
• 1/2 large onion or 1 small onion, diced
• 1 or 2 cloves of garlic, minced
• 1 lb grass-fed lean ground beef
• 1/4 cup raisins
• 1 small can of organic tomato sauce
• 1 Tbsp of cumin
• 1 Tbsp of red wine vinegar
• 1/4 tsp of salt
• 1/4 tsp of pepper
• 1/2 tsp of hot sauce (optional)

Heat oil in a large skillet over medium heat. Add onions and garlic to the skillet and cook about 5 minutes or until soft. Place the onion mixture in a side bowl.


Add ground beef to the pan and stir and crumble until thoroughly cooked through. 


Drain the excess grease and add the onion mixture into the pan with the meat. 


Add the remaining ingredients and incorporate everything well. Bring the heat down to low and cover the pan. Let it simmer for about 15 minutes (or longer if your prefer).


 Serve immediately over rice, mashed potatoes or how ever you'd enjoy.


Nutritional Info for 1/4 recipe:
Calories: 230 ; Fat: 9g ; Carbohydrate: 13g ; Fiber: 2g ; Sugar: 7g ; Protein: 25g

Chicken Fajitas

It's Cinco De Mayo!!! And of course I'm celebrating with a simple, one pot meal that satisfies the belly. I wasn't 100% sure what to call this, but fajitas came to mind, so I'm going with it. When it comes to Mexican food, I find a lot of people use pre-packaged taco seasoning packets to flavor their meals. Well in this recipe you don't have to. The combination of the spices used here are pretty much what come in those packet, minus the chemicals, preservatives, excessive salt and added sugars. These are pretty basic spices that most people have in their pantry, so there is no need to spend the extra money on a seasoning packet. Also you can control how much spice, salt, and smokiness you prefer. 

I am a lover of anything spicy, so I included hot sauce in this recipe but if you aren't a fan, just omit it. Same goes for topping the fajita, if you dairy-free, then using cheese alternatives or no cheese as at all is perfectly fine. If you are on a gluten-free diet, then instead of the flour tortilla, try corn tortilla. Clean Eaters and the like - just omit the tortilla and enjoy the fajita mixture. This dish is flavorful enough to be eaten without toppings. Also I love being able to customize a dish to my liking (extra lime please!). A majority of this fajita mixture is veggies, so if you are trying to be a sneaky chef, this is your recipe! 

Chicken Fajitas

Cook Time: < 30 mins
Prep Time: < 10 mins
Serves: 4


Ingredients:

• 1 tsp of canola oil
• 1 small onion, diced
• 1 green or red pepper, diced
• 1 clove of garlic, minced
• salt and pepper to taste
• 1/2 tbsp of cumin
• 1/2 tbsp of chili powder
• 1 tsp of dried oregano
• 1/2 tbsp hot sauce (optional)
• 1 14.5oz can of organic diced tomatoes (drain some of the liquid)
• 1 lb of boneless, skinless chicken breast, diced into bite size pieces
• 1 lime
• 3 Tbsp of fresh cilantro, minced (optional)
• 1/2 cup shredded organic Mexican blend cheese (optional)
• 8-10 flour or corn tortillas (taco-sized) (optional)

Heat the oil in a large skillet to med-high heat. Add the onions, peppers and garlic and saute for about 5 minutes until softened. Add the spices and in corporate well. Now add the tomato and the chicken, stir in well. Cover and reduce the heat to low. Let this simmer for about 10 minutes. 


Now remove the lid and bring the heat up to med-high. Let cook until most of the liquid has been absorbed and the chicken is cook thoroughly (about 10 minutes). Right before serving, squeeze the 1/2 lime over the top of the chicken mixture. 


Optional: Serve in a warmed flour or corn tortilla, sprinkle about 1 tbsp of cheese and top with fresh cilantro. Feel free to incorporate your favorite toppings as well. I reserve the other half lime to anyone who may want to add more lime to theirs. This recipe makes about 2 fajitas per person. 


Nutritional Info for 1/4 of the chicken mixture(not including optional ingredients):
Calories: 165 ; Fat: 2g ; Carbohydrate: 8g ; Fiber: 2g ; Sugar: 3g ; Protein: 27g 

Guacamole

I've been looking forward to having guacamole for 3 days now! I've just been waiting for my avocados to ripen. Luckily I had them in a brown paper bag to make sure they ripened quick. I was turned on to guacamole when I used to live in San Diego. I had seen it before, but never really understood what the big fuss was about. That was until I tried freshly made guacamole. Not that pre-made gooey stuff you find in the deli section at the grocery store. Nice and chunky with a little spice. Since then, I make guacamole whenever the craving hits or I've got a couple extra avocados on hand. 

Super easy recipe, requires no cooking and can last 3 days in the fridge (if it lasts that long). Can be served with practically anything. Chips, cut up veggies, or as a topping on most dishes. I'm going to be eating mine with some flax crackers. Enjoy!

Guacamole

Cook Time: 0 mins
Prep Time: < 10 mins
Serves: Makes about 2 cups


Ingredients:

• 2 large ripe avocados 
• 1/3 cup minced red onion (about 1/2 an onion)
• 3 Tbsp minced fresh cilantro
• 1 jalapeno, minced (with or without seeds)
• 1 garlic clove, minced
• 1 tsp of cumin
• juice of 1 small lime
• salt and pepper to taste
• cayenne pepper to taste (optional)

Mash the avocado to desired consistency. Add the rest of the ingredients, combine well. Taste the mixture and add salt and pepper to taste. 


Serve immediately or place in the refrigerator, covered (to prevent browning). 


Nutritional Info per 2 Tbsp of Guacamole (if it makes 2 cups):
Calories: 80 ; Fat: 7g ; Carbohydrate: 6g ; Fiber: 3.5g ; Sugar: 1g : Protein: 1g