Black Bean Quesadillas
Serves 2-3
Ingredients:
black beans, 1 can
cilantro, approx ¼ cup
Cumin, approx 1 tsp
salsa, canned or fresh (at least ¼ cup)
whole-wheat flour tortillas (2 per person)
cooking spray
jalapeno pepper, 1
Lowfat Mexican cheese, approx ½ cup
1) Drain and rinse the black beans
2) Finely chop 1 jalapeno pepper (I cut off all 4 sides and leave out the seeds because I don’t like too much heat) and a handful of cilantro (Chop the leaves. The exact amount isn’t important—a handful is fine)
3) Mix the chopped jalapeno and cilantro with black beans and about ½ tsp of cumin
4) Heat a pan (or panini press if you have one) to medium-high heat
5) While pan is heating, get out tortillas and lightly spray one side of each with cooking spray.
6) Spray heated pan with cooking spray, then place however much you want bean/pepper/cilantro mixture on one tortilla with a few spoonfuls of salsa on top, and put tortilla in hot pan.
7) after a few minutes, add cheese (amount you want), a sprinkle of cumin, and other tortilla to the one inside the pan with beans on it (sprayed side of tortilla facing out).
8 ) weigh the quesadilla down either using panini press or place a small piece of foil on top of quesadilla then place pot or pan on top
9) flip the quesadilla and weigh down again once the one side is lightly browned, cook about 6-10 minutes total or until the cheese is melted and the two halves are sticking together well.
10) serve immediately by cutting into wedges pizza-style and adding your favorite sides on the plate (avocado, more salsa, guacamole, sour cream, etc.)
notes:
- can be modified to include any other veggies or leftover chicken/other protein, just finely chop the pieces so the cheese can melt around everything and keep both halves together.
- If you’re making this for two people, you’ll have some leftover beans – keep in fridge and make more quesadillas, soft tacos, or light nachos for lunch the next day
- If you’re not that hungry or have really giant flour tortillas, fold it one tortilla in half in the pan for a smaller portion size.
Fast Enchiladas (modified from Cooking Light: Way to Cook , Speedy Chicken and Cheese Enchiladas, pg. 229)
Ingredients:
Cooking spray
1 cup white onion (prechopped as a time-saver if desired)
1 cup green or red bell pepper (prechopped as a time-saver if desired)
1 small can green chiles in juice
1 10-oz can mild enchilada sauce
2 cups chopped boneless, skinless rotisserie chicken breast (or substitute with finely chopped grilled veggies; or black beans sauteed with spinach)
1 cup (4 oz) reduced fat Mexican cheese (divided into ¾ cup and ¼ cup amounts)
½ teaspoon ground cumin
8 (6 inch) corn tortillas
¼ cup lowfat or fat-free sour cream (or plain greek yogurt with tbsp lemon juice)
¼ cup chopped fresh cilantro
Directions:
1) preheat broiler (note: some oven models require you to crack open the oven door for the broiler to work)
2) dice onions and pepper finely if not using pre-chopped
3) heat a large nonstick skillet over medium-high heat. Coat with cooking spray, add chopped onions and pepper, sauté 2 min until crisp-tender. Add enchilada sauce and green chiles, bring to a boil. Cover, reduce heat, and simmer for 5 minutes
4) combine chicken (or subbed veggies), ¾ cup cheese and cumin in a bowl, tossing well
5) wrap tortillas in damp paper towels, microwave on high for 30 seconds.
6) Spoon ¼ cup chicken/cheese mixture in center of each tortilla; roll up. Place tortilla, seam sides down, in an 11 x 7 inch baking dish coated in cooking spray on all sides.
7) Pour sauce mixture over enchiladas, being sure to COVER ALL exposed tortilla
8 ) Place dish uncovered on top rack, broil 3-4 minutes until heated through
9) Take out and sprinkle last ¼ cup cheese on top, broil 1-3 minutes more until cheese has melted
10) Serve with sour cream and cilantro on top
Steak or Tofu Tacos with Cucumber-Avocado Salsa (modified from pg. 184 of Ellie Krieger’s The Food You Crave)
Serves 6
Ingredients:
1 tablespoon chili powder
2 cloves garlic, minced
¼ teaspoon ground cinnamon
¼ teaspoon salt
pinch of cayenne
1 ¼ pound top sirloin steaks (about 1 ¼ in thick) OR 1 brick tofu, pressed and drained
twelve 6-in diameter corn tortillas
3 cups shredded red cabbage
½ cup chopped fresh cilantro
½ cup lowfat monterrey jack cheese
1 lime, cut into wedges
Cucumber-avocado salsa (see below)
1) If using steak, set out 30 minutes before to let get to room temperature. If using tofu, press and drain according to package instructions
2) Chop/shred the cabbage
3) Coat a large nonstick skillet or grill pan with cooking spray and preheat it over medium-high heat (or heat the grill).
4) In a small bowl, whisk together chili, garlic, cinnamon, salt, and cayenne. Rub onto both sides of steak or tofu.
5) Grill or broil the protein for 5 minutes each side, turning once (for medium-rare steak, or longer for desired doneness). Remove from grill and let steak sit for 5 minutes
6) Carve steak or tofu into slices
7) Warm tortillas by placing on grill or microwaving 6 at a time for 45 seconds between damp paper towels.
8 ) place the protein, warm tortillas, cabbage, cheese, cilantro, lime wedges, and salsa into serving platters and let diners make their own tacos at the table.
Cucumber-avocado salsa
1 medium English cucumber, seeded and diced
2 medium firm-ripe avocados, peeled, pitted, and diced
½ red onion, diced
juice of 2 limes
salt to taste
¼ cup chopped fresh cilantro
1-3 jalapeno peppers, seeded and finely chopped
Combine all ingredients in a bowl and toss gently to combine. Best served within an hour of preparing.
