Tag: healthy

Healthy Delicious Black Bean Enchilladas

Published on by richbLeave a comment

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This is very healthy, satisfying, filling and easy to make. Prep time is only about 20 minutes and it is great for vegetarians, vegans, and meat eaters (since you won’t miss the meat at all).

Ingredients (2 large servings)

  • 1 can of black beans (low sodium is best)
  • 1/2 of a 14 oz can of red enchilada sauce
  • 5 -6 cloves of garlic finely minced
  • 1/2 of an onion
  • 8 corn tortillas
  • Medium or Sharp Cheddar cheese (Can leave out or use a vegan substitute)
  • Chopped green onion for garnish (optional)

Directions

Open drain and rinse the can of black beans. Lightly spray the tortillas with vegetable oil and briefy fry tortillas the corn in a hot pan until it puffs up, fry both sides. Do not make them hard you want to do this so they hold together in the enchilada and you are able to roll them. Take each tortilla and put inside a heaping tbsp of black beans, 1/2 tbsp onions, sprinkle of the minced garlic, about 1 tsp of shredded cheddar cheese, and 1 tbsp of enchilada sauce inside and roll up and place in an oven or microwave safe dish (you can cook them in either). Do this until baking dish is full. Pour some enchilada sauce over the top of the rolled enchiladas and sprinkle some of the shredded cheese and some of the copped green onion. Cover the dish. You can either  microwave them for 4 minutes  (longer for larger dishes) or put them in an oven at 350 degrees for 20 minutes. Enjoy!

10 Variety Homemade Spaghetti Sauce

Published on by richbLeave a comment

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You can make incredible spaghetti sauce on your own and get it tailored to your taste. I will give the basic recipe and then tell you how to adjust it to your individual taste.

Ingredients

  • 1 28oz can of crushed tomatos (If you don’t have crushed you can use diced by putting tomatos and juice in a food processor and pulsing a few times)
  • 1 8oz can of tomato sauce (low salt)
  • 1/2 small onion finely chopped
  • 4 oz water
  • 5 cloves of garlic diced finely
  • 2 tbsp olive oil
  • 1 tsp of dried basil
  • 1 tsp of dried oragano
  • 1/4 tsp red pepper flakes
  • 1/2 tsp fresh ground black pepper
  • 1 tbsp lemon juice (to add a fresh taste to the sauce)
  • 1 1/2 tsp sugar
  • Salt as needed (This is a lower salt recipe. If you like it saltier, add salt to taste)

Directions

Put olive oil in a sauce pan and add 1/2 of the garlic,  1/2 of the onion, and red pepper flakes and fry the onion and garlic on medium heat for about 3-4 minutes till it softens, but no browned. Add in crushed tomatoes, tomato sauce, tomato paste, lemon juice, sugar, water, basil, oregano, and black pepper. Bring to a slight boil, then reduce heat to low and simmer for 1 hour. Add in rest of garlic and onion and simmer for 1 more hour.

Customization

  • Basic: Follow recipe above.
  • Spicy spaghetti sauce: add 1/2 tsp more red pepper flakes
  • Sweeter sauce: add up to 1 tsp more sugar.
  • Sauce with a stronger basil flavor: add 1/2 tsp more of the dried basil when you add in the rest of the garlic and onion.
  • Meat Sauce: Brown 1 lb of ground beef and add into sauce.
  • Vegan/Vegetarian Meat: Grind up 1/2 of a 14 oz can of chick peas slightly. Not too much or it will be a paste. Add in during the last 15 mins of cooking.
  • Chunky: Use diced tomatoes instead of crushed and pulse in food processor till right chunkiness.
  • Quick: Add all onion and garlic when frying and after adding tomato sauces and all other ingredients simmer 30 minutes.
  • Robust: Add 1 to 2 tbsp red wine with tomato sauces. Cabernet Sauvignon is a good red wine to add.
  • Garden: Follow Chunky version and add minced carrot while frying garlic and onion, then add chopped bell pepper and sliced mushroom when adding second half of garlic and onion. Also chop onion a little bigger.

Southwest Tofu Scramble

Published on by richbLeave a comment
Delicious Southwest Tofu Scramble
Delicious Southwest Tofu Scramble

Many times when I want to eat lighter and healthier and cut out meat. During these times when I try to eat more cleanly and this is one of the recipes I turn to. It is so good, and filling and best of all I don’t feel bogged down.

  •  Ingredients
    • 1 package of Extra Firm Tofu (Drained well and broken into pieces)
    • 1/2 of a large onion chopped
    • 1 potato cooked peeled and crumbled(I cooked it in the microwave for about 3.5 minutes)
    • 1/4 of a package of Soyrizo
    • 3 large cloves of Garlic chopped finely
    • 2 tablespoons of Extra Virgin Olive Oil
    • 1 tablespoon of ground Tumeric
    • 1 teaspoon of ground cumin
    • 1 teaspoon of Salt
    • 1/4 teaspoon of black pepper
    • 1/2 of a Jalapeno pepper seeded and finely chopped (optional)
  • Directions

Put olive oil in pan with burner on high and add Onions, garlic, jalapeno, salt and fry for about 2 – 3 minutes. Add in cumin and fry additional 30 seconds Add in tofu and potato and stir around integrating it with the onions garlic and spice and add pepper. Cook for about 4-6 minutes with burner still on high until steaming. Add tumeric and stir around to color tofu. Add Soyrizo and cook until hot stirring around to mix with evenly for another 2 minutes. Serve in tortilla with cheese and salsa (for Vegan leave out the cheese)

Cookout Jalapeno Citrus Chicken

Published on by richbLeave a comment

Campfire

I always cook this when we go camping, usually on the campfire but I have started cooking this at home too since it is such a big hit. Very simple, but really good. Here is the recipe.

Ingredients

  • 3 Boneless Skinless Chicken Breasts or 4 thighs cut into about 1/2 inch cubes
  • 4 small to medium size potatoes cut into 1/2 inch cubes
  • juice from 1 medium size lemon or 2 limes
  • 6 cloves of garlic
  • 2 large jalapenos sliced
  • 5 tblsp olive oil
  • 1 tsp course ground pepper
  • 1 tsp salt (Can add more later if needed)
  • 1 medium size onion chopped into 1/2 squares

Directions

Pour olive oil in 9×13 pan. Then add all ingredients and toss in oil to cover. Cover with aluminum foil and cook at 450 degrees for 10 minutes. Remove foil cook for another 20-30 minutes till chicken is done and the top is browned. Serve and enjoy.